WODs

10.26.18

10/25/2018

10.26.18

 

A. Conditioning

 

For time:

 

50 Kettlebell Swings (53/35)

 

40 Walking Lunges with Farmer’s Carry (53/35 KB/DBs)

 

30 Burpees

 

20 Dumbbell or Kettlebell Thrusters (53/35)

 

10 Bar Muscle-Ups

 

20 Dumbbell or Kettlebell Thrusters

 

30 Burpees

 

40 Walking Lunges with Farmer’s Carry

 

50 Kettlebell Swings

 

 

 

OPTIONAL PROGRAMMING

 

A.

 

Two sets of:

 

Single-Arm Ring Row x 5 reps each arm @ 2111

 

(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

 

Rest 15 seconds

 

Reverse-Grip Push-Ups x 10 reps @ 2111

 

Rest 15 seconds

 

Band Pull-Throughs x 10 reps @ 2011

 

(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)

 

Rest 15 seconds

 

30 Second Supinated-Grip Hang from Pull-Up Bar

 

Rest 15 seconds

 

Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111

 

Rest 15 seconds

 

 

 

B.

 

Every 90 seconds, for 12 minutes (8 sets):

 

Clean & Jerk x 1.1 @ 80-85%

 

 

 

C.

 

Three sets of:

 

L-Sit Hold x Max Time

 

Rest as needed

 

15 Ring Push Ups + 30 Second Ring Front Leaning Rest

 

Rest as needed