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November 10, 2014

Strength

2-2-2-2-2-2

Weighted Pull-Ups

Perform 6 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 6 sets for max reps of supine ring rows.

WOD

AMRAP in 15 Minutes

4 Kettlebell Squat Clean Left Arm 32/24kg
4 Kettlebell Squat Clean Right Arm 32/24kg
8 Burpees jumping onto a 45lbs plate
Rest 30 Seconds after each round.

Workout notes: Perform as many Kettlebell Squat clean and Burpee “sprints” as you can during the allotted time.  Make a note of the clock and rest after each round for 30 seconds regardless of how long the round took you.  You will probably feel like you don’t need the rest early on but don’t jump the gun and try to hit each round with the same intensity for the entire workout.  The goal is to perform each round as sprint with quick execution on the burpees.

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