WOD Tuesday 10/20/14
Main – WOD
Lurong WOD 7 (AMRAP – Rounds and Reps)
7 Minute AMRAP
Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:
6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
8 American KB Swings/Russian KB Swings
12 Sumo Deadlift High Pulls/Sumo Deadlifts
Note
Movement Details – Men
Complete as many reps as possible in the following rep and movement sequence.
Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 70 lb KB
12 Sumo Deadlift High Pulls with 70 lb KB
Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift with 53 lb KB (No High Pull)
Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)
Note
Movement Details – Women
Complete as many reps as possible in the following rep and movement sequence.
Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift High Pulls with 53 lb KB
Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)
Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 18 lb KB
12 Sumo Deadlift with 18 lb KB (No High Pull)
Iron Curtain WOD 1 (AMRAP – Reps)
750m Row
500m Run
25 Burpees
Max KB Swings 35/53
in 7mins
