Week 3
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps
One reply on “2009-11-18 UGS WOD”
1. First week I used two 24kg bells for the front squat. Two weeks later I was using two 32kg bells and a 20# vest. Kept the vest on for the suicide sprints.
2. First week I was breaking up the jumping lunges and using two 20kg bells for the cleans. Two weeks later I was wearing a vest for the jumping lunges, unbroken, and using two 32kg bells for the cleans.
3. Started with 25# plate on the back extensions. Two weeks later I was wearing the 20# vest and holding a 45# plate for all of the extensions.
Went from 25# plate on the weighted situps to a 45# plate on the weighted situps (20, 10, 10, 10 reps)