Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
See comments for scaling.
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Wednesday, November 26, 2008
Happy Thanksgiving Eve!!! Now do this WOD!!!
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2 comments:
Big Dawgs:
as Rx’d
Women 1 pood KB (35 pounds)
Pack:
Three rounds for time of:
15 Knees to elbows
1 pood (35 pounds) Kettlebell swing, 15 reps
15 Push-ups
15 foot Rope climb, 1 ascents
20 inch Box jump, 15 reps
15 Back extension
Walking lunge, 100 ft
Women - Kettlebell or Dumbbell 24 pounds
Puppies:
Three rounds for time of:
10 Knees to elbows (or progression)
15-20 pound Kettlebell swing, 10 reps
10 Push-ups
3 Beginner Rope Climbs
12-15 inch Box Step ups, 10 reps
10 Back extension
Walking lunge, 50 ft
Sub Towel pull-ups for rope climbs. Big Dawgs - 7 TPU's = 1 ascent
Pack - 4 TPU's = 1 ascent
Puppies - 2 Jumping TPU's = 1 ascent.
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