De-load Week
SWOD
None
CWOD
AMRAP in 3 minutes of:
Row
Rest 1.5 minutes
AMRAP in 3 minutes of:
9 Pull ups
9 Dips (ring or straight bar)
9 Kettlebell Swings, 1.5/1 pood
Rest 1.5 minutes
AMRAP in 3 minutes of:
Run
Rest 1.5 minutes
Repeat above cycle twice.
Post results to comments.
2 comments:
1st Round
Row - 723m
Pull Up/Push Up/KB 1.5 pood - 9,9,9/6,6,6/3
Run - 800m
2nd Round
Row - 679m
Pull Up/Push Up/KB 1.5 pood - 6,6,6/6,6,6/6,3
Run - 800m
Row- kept both rounds btwn 2:00 and 2:10 pace
3 sets of 1 muscle-up and 9 kb swings each tround
600 meters on each run.
Next goal is to string together 2 muscle-ups inn a row.
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