WODs

10.31.18

10/30/2018

10.31.18

 

 

 

Every 10 minutes, for 40 minutes (4 sets) for times:

 

500 Meter Row

 

Shuttle Runs (16 lengths)

 

30 Kettlebell Swings (70/53)

 

20 Pull-Ups

 

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

 

 

 

Optional Programming:

 

 

 

A.

 

Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

 

and then…

 

Take exactly 10 minutes to build to today’s heavy Push Press

 

 

 

B.

 

Deadlift

 

*Set 1 – 10 reps @ 50% of 1-RM

 

*Set 2 – 10 reps @ 60%

 

Rest 2-3 minutes between sets.

 

Followed by…

 

Three sets of:

 

Pause Deadlifts x 8 reps @ 60%

 

Rest 2-3 minutes between sets.

 

Pause for 2-3 seconds at the knee, then continue to pull to lockout.

 

 

 

C.

 

Two sets of:

 

Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010

 

(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)

 

Rest 60 seconds, then switch legs