Wednesday January 31st, 2018
Comments: 0
Category: WOD

Wednesday January 31st, 2018

Warm up-

1) 2 Rounds

20 seconds Single Unders

rest 10 seconds

20 seconds of Med Ball Front Squats

rest 10 seconds

20 seconds of Single Unders

rest 10 seconds

20 seconds of DB Hang Power Snatch (alternating arms)

rest 10 seconds

20 seconds of Single Unders

rest 10 seconds

20 seconds Dumbbell Goblet Squat

rest 10 seconds

20 seconds of Double Under Practice

rest 10 seconds

20 seconds of Kip Swings on Bar

WOD-

For Time:

75 DB Snatch 50/35

50 HSPU

100 DU’s

75 Wall Balls 20/14

50 Box Jump Overs 24/20

100 DU’s

75 1-ARM OH Squats 50/35

50 T2B

100 DU’s

Scaled Version

75 Dumbbell Snatch, alternating (50/35)

50 Hand Release Push-ups

100 Double Unders

75 Wall Ball (20/14)

50 Box Jumps (24/20)

100 Double Unders

75 Dumbbell Goblet Squats (50/35)

50 Toes to Bar

100 Double Unders

Post WOD-

Work on MU’s/C2B/Pull ups

30 MU’s for Time if you are efficient

200x Russian Twist

*10 Push Ups everytime you break

Add a comment

Your email address will not be shared or published. Required fields are marked *

Social Widgets powered by AB-WebLog.com.