OFF
Conditioning:
9-7-5 repetition rounds of:
Muscle up
Double KettleBell Clean and Jerk(70# each for men/ 53# each for women)
Intermediate:
21-15-9 of:
Pull up
Ring Dip
Double KettleBell Clean and Jerk(53#/ 35#)
Beginner:
15-12-9 of:
Pull up or Jumping Pull up
Ring Dip or Bench Dip
Double KettleBell Clean and Jerk(35#/ 25#)
*If you do not have the technique down for the KettleBell Clean and Jerk, DumbBells can be used as a substitution
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau -- The WOD was scaled up to 21-15-9, this is the last round of the workout
Quick KettleBell Clean and Jerk Tutorial w Thomas Maresca
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau -- The WOD was scaled up to 21-15-9, this is the last round of the workout
Quick KettleBell Clean and Jerk Tutorial w Thomas Maresca
Post Times to Comments
Hey, I did the muscle ups and 1pood at 15-12-9 in 12:40. A couple of weeks ago, I timed 30 muscle ups at a disappointing 18 (approx). I was happy to get the 36 MUs + the kettles in less time. I still have a lot of room for improvement...i'd like to get the muscle ups unbroken and up the kettle weight.
ReplyDeleteThe mysterious bearded hero strikes again! Good progress dude keep up the awesome work.
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