Aug 13, 2018

 

a) WARM UP:

  • Row for 2 mins

3 Rounds:

  • 5 Push ups
  • 10 banded good mornings
  • 5 Beat swings
  • 10 Double unders
b) STRENGTH: Single leg Romanian deadlifts

  • 4 sets of 6-8 reps per leg (use 2 dumbbells)

Rest 2 mins per set

c) WOD:

PART I – Complete as many rounds and reps as possible in 4 minutes of:

  • 400m Run
  • 10 Burpee Box Jump Overs (24/20)
  • 20 Toes to Bar
  • 30 Shoulder to Overhead (115/75)
  • 40 Kettlebell Swings (53/35)
  • 50 Double Unders

Rest exactly 3 minutes, and then . . .

PART II – Complete as many rounds and reps as possible in 6 minutes of:

  • 400m Run
  • 10 Burpee Box Jump Overs (24/20)
  • 20 Toes to Bar
  • 30 Shoulder to Overhead (115/75)
  • 40 Kettlebell Swings (53/35)
  • 50 Double Unders

Rest exactly 3 minutes, and then . . .

Part III – Complete for time:

  • 400m Run
  • 10 Burpee Box Jump Overs (24/20)
  • 20 Toes to Bar
  • 30 Shoulder to Overhead (115/75)
  • 40 Kettlebell Swings (53/35)
  • 50 Double Unders
Posted in WOD