Friday, 5 March WOD

Warm up: 2 Rounds: 

  • 10 Strict Knee Raises (Bar Hang)
  • 20 Alternating Shoulder Taps in Plank Hold 
  • Then (until time expires): 
  • 8 Scapular Pull Ups 
  • 10 Inverted Rows 
  • 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength: Deadlift Stamina

  • Every 2 minutes for 6 rounds complete
  • 5 sets of 6 reps (clean grip/Hook Grip!!…increase load from previous week) 
  • 12 kettlebell swings 53/35 lb                      

Metcon: “ Fundamentals WOD” 10 Min AMRAP

  • 200 Meter Run
  • 5 x Pull Ups
  • 10 x Push Ups
  • 15 x ABMAT Sit ups                        
  • 20 x Air Squats

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s