WOD

9.02.18

WARM UP

General & Specific

STRENGTH

Every 4’ x 4 sets perform:

Back Squat – 4 reps @70-75%

One Arm DB Row – 6-8 reps / arm

WOD

4 rounds for time of:

200m run

21 KB Swing @24/16kg

7 Handstand Push Ups

WARM UP

General & Specific

STRENGTH

Every 4’ x 4 sets perform:

Back Squat – 4 reps @climbing

One Arm DB Row – 6-8 reps / arm

WOD

4 rounds for time of:

200m run

21 KB Russian Swing @24/16kg

5 Wall Climb

WARM UP

General & Specific

STRENGTH

Every 2’ x 6-8 sets perform:

DB Bulgarian Split Squat- 6-8 reps / leg

Ring Rows – 6-8 tempo 2020

WOD

4-6 rounds for time of:

100m run

10 KB Russian Swing

5 Push Ups h/off

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