Friday 10.05.18

Strength

EMOM 10

:30 Negative pull ups

:30 Rest

WOD

For Time

50′ Single Arm KB Overhead Walking Lunge (L)

50 KB Sumo Deadlift High Pull

50′ Single Arm KB Overhead Walking Lunge (R)

50 Russian KB Swings

50′ Single Arm KB Overhead Walking Lunge (L)

50 Alternating KB Snatch

50′ Single Arm KB Overhead Walking Lunge (R)

50 KB Russian Twists

KB Weight = 20% Bodyweight

Wednesday 10.03.18

Strength

Back Squats

5@40%

5@50%

5@60%

WOD

For Time

100m Med Ball Carry

10 Med Ball Cleans

200m Med Ball Carry

20 Med Ball Cleans

300m Med Ball Carry

30 Med Ball Cleans

400m Run

20 Med Ball Cleans

500m Run

10 Med Ball Cleans

600m Run