WOD 103117

3 ROUNDS:
3 MIN AMRAP
– 3 Pull-Ups
– 9 Kettlebell Swings
– 18 Single-Unders
– 3 Minutes Rest

This workout is 3 rounds.  Each round is a 3 minute AMRAP as described above.  At the end of each round please rest for 3 minutes before starting the next round.

Please note KB loading (weight) in comments ( i.e. feel free to go heavier than 25#).  Count and record the total REPS per round.  So you should record 3 different rounds in the comments section.

To defend his purity, Saint Francis of Assisi rolled in the snow, Saint Benedict threw himself into a thorn bush, and Saint Bernard plunged into an icy pond… You – what have you done? – St. Josemaria Escriva


7 thoughts on “WOD 103117

  1. Normal spiritual awakening to the day with the Lord.

    WOD done:
    Round 1: 4 Full Rounds + 3 Pull Ups
    Round 2: 4 Full Rounds + 3 Pull Ups + 5 KB Swings
    Round 3: 4 Full Rounds + 3 Pull Ups + 9 KB Swings in time (finished out set over time)

    Bed made.

    Here we go Lord!

  2. A: WARM-UP
    + General: Rowing
    + Calf (KB)
    + Barbell Warm-Up (5 each)
    * Jefferson Curls
    * RDL to knee
    * RDL to ankle
    * BOBBROW (Clean Grip)
    * BOBBROW (Snatch Grip)
    * Backrack Snatch Grip Press
    * GM (Hip Stance)
    * GM (Shoulder Stance)
    * Kang Squats
    * Pause Back Squats

    B: Back Squat (6-6-6-6-6)
    Used 185# across all sets (30 reps)

    C: 3 Min Max Rep Wallball (AMRAP – Reps)
    Used 20# ball to 10′ target
    Score: 61 reps

Leave a Comment Below