WOD

05.03.18

WARM UP

General & Specific

STRENGTH & GYMNASTICS

Every 2x 5-6 sets

Odd – Deadlift – 4 reps @75-80%

Even – Toes to Bar – 6-10 reps

WOD

For time of:

100 Double Unders

50 M / 35 W Calories Assault Bike – 65 M / 45 W Calories Row

30 Alternating Arm KB Snatch @24/16Kg

20 Burpees box Jump Overs @24/20

WARM UP

General & Specific

STRENGTH & GYMNASTICS

Every 2’ x 5-6 sets

Odd – Deadlift – 4 reps @75-80%

Even – Knee to Elbow – 6-10 reps

WOD

For time of:

75 Double Unders or 300 SU

40 M / 30 W Calories Assault Bike – 55 M / 35 W Calories Row

30 Alternating Arm KB Snatch @16/8Kg

20 Burpees box Jump Overs @24”/20”

WARM UP

General & Specific

STRENGTH & GYMNASTICS

Every 2’ x 5 sets

Odd – KB Deadlift tempo 2020- 6-8 reps

Even – Knee Raises tempo 2020 – 6-8 reps

WOD

For time of:

200 SU

40 M / 25 W Calories Row

30 Alternating Arm DB Snatch

20 Burpees NO JUMP

10 box Jump

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