10:30 Supplemental strength
OHS 2-2-2-2-2-2-2-2
11:30 Group WOD
20 minute volume training (pick one you need work on.)
HSPU/Push-up/Muscle-ups/Pull-ups
then
One Minute On…One Minute Off…for 10 minutes.
25 KB Swings – 70/53/35
*You have 1 minute to get 25 KB swings. If you do not get 25 KB Swings in 1 minute,each rep short is a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform 5 burpees.
Post loads and reps completed to comments:
OHS – ugh.
Wod was fun and there was a good group for a Sunday morning, hangovers and all.
53# kb swings – only completed the 25 reps in the first round.
Thanks KQ for helping me pay off my 80 burpee debt.
No problem Donna! I got your back!
OHS- 105# I am happy with that.
KB swings fun, tiring but should go up next time. Though my arms are still fatigued.