Monday 3/23
“Cairo”
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
12 rounds + 38 with 20# db with 1 legit pull up! :)
ReplyDeleteComptrain squat challenge 140#
Whoop whoop!!
ReplyDeleteChallenge: Vacuum the house. WOD: 4 rounds plus 24 reps. 5# dumbell. PU outside in a tree.
ReplyDeleteGreat challenge Brian, I should try that one!
ReplyDelete