Feb 19, 2019

 

a) WARM UP:

2 Rounds

  • Row 200 Meters
  • 5 Broad Jumps
  • 5 single arm kettlebell swings
  • 5 shuttle runs
  • 5 Pushups
b) STRENGTH:

Bench Press

  • 5X3 @ 75% of 1RM

 

c) Specific Warm up

  • Double Unders: 20 Double Unders
  • Plank: 30 sec plank
  • Kettlebell Swings: 10 Kettlebell Swings
  • Handstand Pushups: 5 Kipping handstand pushups

WOD

3 Rounds

  • 75 Double Unders
  • 30 Kettlebell Swings
  • 15 Handstand Pushups
  • 1 Minute plank
Extra:

Strict Press

  • 3X8 @ 55%
Posted in WOD