WOD 211018 - MONDAY

WARM UP


Coach Stretch

Hips and Hamstrings


3 RDS

10s supinated dead hang + 5 chin ups

4 Burpee broad jump

5/arm DB Push press

5 DB sumo squat


 

Skill / Strength


5 Sets

2 push jerk + 1 split jerk

Increase weight


Superset:


6 DB Pull Overs


 

WOD


10 RDS


Complete 1 full round with the same arm


5 SA (R) KB Swing

5 SA KB Front Squat

5 SA KB Push Press

5 Burpees after each round

RX: 53/35#


*Choose a KB weight to complete the complex unbroken


TC: 18 mins


 

Post WOD Accessory


2 Sets

1:00 min High-to-Low Plank (rest 1 min between sets)

77 views0 comments

Recent Posts

See All

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli