Friday February 9th, 2018
Comments: 0
Category: WOD

Friday February 9th, 2018

Warm up-

2.) 2 Rounds

10 Cals of your choice

10 Kettlebell good mornings *hands on handle, KB is between shoulder blades

5/5 Kettlebell one arm swing to eye level

10 Single kettlebell press overhead

10 Goblet squats

2) 2 rounds

20 Kettlebell swings

10 OHS PVC or Empty BB

Skill-

Every :75 for 10 Mins (8 Sets)

Snatch x 2 Reps

Sets 1-2 @ 70%

Sets 3-4 @ 75%

Sets 5-6 @ 80%

Sets 7-8 @ 85%

Followed By….

Every 2 Mins for 10 Minutes (5 Sets)

Deadlift

Set 1 = 8 Reps @ 70%

Set 2 = 6 Reps @ 75%

Set 3 = 4 Reps @ 80%

Set 4 = 2 Reps @ 85-90%

Set 5-6 = 8 Reps @ 65-70%

WOD- 20 Mins

For Time:

100 Pull ups

200 Push-ups

300 Walking Lunges

Post WOD-

3 Rounds

10 DB Hammer Curls

Rest :15

Max Ring Dips

Rest :15

100ft/side single arm KB Front Rack Carry

Rest :30

*Increase loads from last week

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