WOD

20.11.18

WARM UP

General & Specific

STRENGTH

Deadlift – 10’ to find an heavy 5 reps of the Day

WOD

For time:

10-15-20-25 Front Squat from the ground @95/65lbs

10-15-20-25 KB Russian Swing @32/24kg

  • Every round perform 50 Double Unders or 150 SU
  • CAP TIME 22’

WARM UP

General & Specific

STRENGTH

Deadlift – 10’ EMOM – 5 reps @climbing

WOD

For time:

10-15-20-25 Front Squat from the ground @75/55lbs

10-15-20-25 KB Russian Swing @24/16kg

  • Every round perform 30 Double Unders or 90 SU
  • CAP TIME 22′

WARM UP

General & Specific

STRENGTH

Deadlift – 10’ EMOM – 5 reps @climbing

WOD

For time:

10-15-20 DB or KB Front Squat

10-15-20 KB Russian Swing

  • Every round perform 1′ SU
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