WOD 210119 - TUESDAY

WARM UP

Coach Stretch

Shoulders/Lats, Hamstring


5 AMRAP

10 Box Step ups

8 R. KB Swings

6 Ring Rows

20s Bike/Row

Skill / Strength


4x8

Bent Over Barbell Row

Moderate/Light


Superset:

1 Turkish Get-Up Per Side

Modified: 4 Turkish Sit-Ups per side

Focus on perfect positions





WOD

Muscle Endurance

E3MOM - 6 RDS

Every 3 Minutes for 18 Minutes


Round 1

6 SA KB Clean (R)

6 SA KB Rack Reverse Lunge (R)

6 SA KB Push Press (R)

12/9 Cal Bike or 14/11 Cal Row or 200m run


Round 2

6 SA KB Clean (L)

6 SA KB Rack Reverse Lunge (L)

6 SA KB Push Press (L)

12/9 Cal Bike or 14/11 Cal Row or 200m run


Rx: 53/35#


Do NOT alternate legs on the Reverse Lunge





Post WOD Accessory:


50 KB Dead Bugs



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