BETA WOD 3: “RYUU”


You will need the following:

1) Kettlebell or dumbell
2) stick (broomstick length)

 

W/U
(25)  dynamic Jacks
1 min run in place
(10) Dynamic jacks
2 min run in place

rest-recover

5 Rounds
FOR TIME=
(5) kneeled jumps or (10) kneel to stand for those who can’t explode up.
(5) Chest 2 floor

rest-recover

6 RDS
FT=
(10) OVERHEAD SQUATS (OHS)
(15) Kettlebell Swings (KBS) (sub with dumbells)
(10) DRAGON CRAWLS (DC)
(15) T SQUAT JUMPS (TSQ)
 

OHS VIDEO:

 

KBS

 

DC

 

TSQ

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Posted on 01/22/2012, in Beta. Bookmark the permalink. Leave a comment.

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