June 28, 2017

 

a) WARM UP:

3 rounds of,

  • 20 arm circles
  • 10 push ups
  • :20 sec door/pec stretch per arm
  • 10 jumping jacks
b) WOD:

8 Rounds For Time:

  • 8 x 10m shuttle sprints
  • 8 x Bench Presses @ ¾-1x BW or a challenging weight
c) Odd-Object Conditioning

3 x 200 Meters with 2 Kettlebells or Dumbbells:

  • 1st 50 Meters (speedbump) – Left Arm Overhead, Right Arm Hang
  • 2nd 50 Meters – Right Arm Overhead, Left Arm Hang
  • 3rd 50 Meters – Both Front Rack
  • 4th 50 Meters – Both Overhead

*Athlete’s choice on loading. Rest as needed between sets, with the intention on each set being unbroken. Free to build between sets.

 

Posted in WOD