Workout of the Day

WORKOUT OF THE DAY
WOD
2 Rounds
3 (On) 1 OFF
30 KB Swings 70/44
Max Box Facing Burpee Box Jump Overs 24/20
2 Rounds
30/24 Cal Rower
Max Power Cleans 155/105
Score= BF BBJ Overs + Power Cleans
Note- Do WOD 1/ Do WOD 2/ Do WOD 1/ Do WOD 2
Power Cleans
Every 2:30
All Singles
5-5 (70-75%)
3-3-3 (80+)
KB Juggling Progression
30 on 15 OFF
2x Release (2 Handed swing where you release and catch the KB with 2 hands.)
2x Catch and Release Hand to Hand (Swing with one hand and catch with the other)
2x Drummer Boy (2 Handed swing where you release and do a drummer tap with 2 hands)
2x Tators (2 Handed swing where you catch the bottom of the bell in a squat) Flip the bell or transition
2x BackFlip (Start with 2 hands catch with 1) BackFlip the KB 1 Rotation
2x Single Arm Back Flip
2x KB Clean and Jerk (Left and Right)
2x KB Snatch (Left and Right)
2 Rounds
3 (On) 1 OFF
30 KB Swings 70/44
Max Box Facing Burpee Box Jump Overs 24/20
2 Rounds
30/24 Cal Rower
Max Power Cleans 155/105
Score= BF BBJ Overs + Power Cleans
Note- Do WOD 1/ Do WOD 2/ Do WOD 1/ Do WOD 2
Power Cleans
Every 2:30
All Singles
5-5 (70-75%)
3-3-3 (80+)
KB Juggling Progression
30 on 15 OFF
2x Release (2 Handed swing where you release and catch the KB with 2 hands.)
2x Catch and Release Hand to Hand (Swing with one hand and catch with the other)
2x Drummer Boy (2 Handed swing where you release and do a drummer tap with 2 hands)
2x Tators (2 Handed swing where you catch the bottom of the bell in a squat) Flip the bell or transition
2x BackFlip (Start with 2 hands catch with 1) BackFlip the KB 1 Rotation
2x Single Arm Back Flip
2x KB Clean and Jerk (Left and Right)
2x KB Snatch (Left and Right)



