Coach Rodney continues to get his athletes ready for the Open (either that or kill us) with his 3 WOD’s in One:
WARM UP:
6 Minutes of: 20 Hollow Rocks; 20 Second Couch Stretch; 5 Pull Ups; 5 Dips; 10 Wall Squats
SKILL:
Team of 2 : 3 rounds each partner: 25 Kettle Bell Swings (45# W: 55#M) + 5 Wall Walks. One partner Works while the other partner Rests and encourages his/ her teammate;
then on your own:
21-15-9
Wall Ball Shots (14#W; 20#M)
Burpees
WOD:
10 Minute Time Cap:
10 Clean & Jerks (85#W; 115#M)
10 Toes to Bar
8 Clean & Jerks (95#W; 135#M)
8 Toes to Bar
6 Clean & Jerks (105#W; 165#M)
6 Toes to Bar
4 Clean & Jerks (115#W; 185#M)
4 Toes to Bar
2 Clean & Jerks (135#W; 225#M)
2 Toes to Bar
