Tuesday, Feb. 16, 2016

Winning meant finishing Fight Gone Bad on Monday. “Ninety percent of success is just showing up.” Great work, everyone!

021616 WOD

A. Three rounds of the following:

0:30 kettlebell kneeling halos (switch direction at halfway point)

0:30 rest

0:30 lunges with kettlebell in front rack

0:30 rest

0:30 kettlebell figure eights (switch direction at halfway point)

0:30 rest

B. Every 1:30 for 9:00 (six sets)

3 x clean pulls

Focus on using lats and proper positioning; increase load with solid technique

C. For total time:

21-15-9

American kettlebell swings (53/35)

Toes-to-bar

Rest 3:00

9-7-5

Overhead squats (155/115)

Ring muscle-ups (sub 1 strict pull-up and 1 strict dip per MU)

>> On-Ramp

21-15-9

Russian kettlebell swings

Leg raises

Rest 3:00

9-7-5

Overhead squats

Ring rows