WOD

WOD # 78

Today, I went ahead and did some dumbbell work. I used the dumbbells instead of a kettlebell.

Dumbbell Clean and Press Ladders

3 sets of 1,2,3 reps

Swings

4 sets of  20 swings with a 20-30 second rest in between sets

 

WOD # 76 Tuesday

Today’s workout of the day will be shovel glove and swings.

Shovelglove

John Henry
Paul Bunyans
Stakhanov Shovel
Spear Thrust
Skyhook
Flying shovel

Do 5 reps each side and then repeat for 1-2 more rounds.

Rest 2 minutes after completing all rounds and then grab a kettlebell/ dumbbell for some swings.

Swings

10- two handed swings
rest 20 seconds
repeat 3 more times

WOD # 74 Sunday

Kettlebell/Dumbbell Ladders

1 C&P right arm
1 C&P left arm
1 Snatch right
1 snatch left
2 C&P right
2 C&P left
2 snatch right
2 Snatch left
3 C&P right
3 C&P left
3 snatch right
3 snatch left
Rest 2 minutes

Repeat entire circuit 2 more times

WOD # 72 Friday

Kettlebell Swings

20 two arm swings
march in place for 30 seconds

Repeat 3 more times

WOD # 71 Thursday

Kettlebell/Dumbbell (single arm)

5 swings
5 snatches
5 clean and press
Switch arms and repeat from the beginning.

Complete a total of 3 circuits per arm.

WOD # 70 Wednesday

Running intervals

Start off with a light warm-up, walk for 2 minutes. Then do a light, slow jog for another 2 minutes.

Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m