Dec 13, 2018

 

a) WARM UP:

2 Rounds

  • 10 single arm kettlebell swings
  • 10 goblet squats
  • 10 Pushups
  • 10 shuttle sprints
b) WOD RELAY:

Repeat 2 times – with a partner:

As Fast as you can in relay format

  • 6 empty sled pushes (10m)
  • 4 Medball Shuttle Sprints (20/14)

Tag Partner

  • 20 Calories on the bike
  • 4 Medball Shuttle Sprints

Tag Partner

  • Partner Rows 250 Meters
  • 4 Medball Shuttle Sprints

Tag partner

  • 4 Bear crawl ‘sprints’
  • 4 Medball Shuttle Sprints

Rest 1 Minute

c) Specific Warm Up and WOD Prep:

  • Bench Press – build to working weight
  • Ring Dips: 5 kipping ring dips
  • Strict Pullups: 3-5 Pullups
  • Dumbbell bent over Row – 5 with 50% weight 5 with working weight

WOD

4 rounds:  

  • Minute 1) Bench Press (Rx: 135/95, Rx+: 70/50 dumbbells)
  • Minute 2) Dumbbell bent over Row (Rx: 50/35, Rx+: 70/50)
  • Minute 3) Ring Dips
  • Minute 4) Strict Pullups
  • Minute 5) Rest
d) Extra:

  • 100 Front raises with a 25/15lb plate
Posted in WOD