WODs

11.7.18

11/07/2018

11.7.18

 

 

 

A.

 

Three sets of:

 

Pause Deadlift x 6 reps

 

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

 

Rest 60 seconds

 

50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)

 

Rest 60 seconds

 

 

 

B. Conditioning

 

Two rounds for time of:

 

1000 Meter Row

 

42 Kettlebell Swings (53/35)

 

24 Pull-Ups

 

 

 

Optional Programming:

 

 

 

A.

 

Take 15 minutes to build to today’s heavy:

 

Push Press + Power Jerk

 

 

 

B.

 

Three sets of:

 

Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111

 

Rest 45 seconds, then switch legs

 

Landmine Rows x 6-8 reps each arm

 

Rest 60-90 seconds