WODs

12.5.18

12/04/2018

12.5.18

 

A. Conditioning

 

Every 6 minutes, for 30 minutes (5 sets) for times:

 

40 Calorie Row

 

20 Wall Ball Shots (20/14 lbs)

 

10 Bar Muscle-Ups

 

 

 

Please note times for each of the five sets.

 

 

 

Optional Programming

 

 

 

A.

 

Split Jerk

 

*Set 1 – 55%

 

*Set 2 – 65%

 

*Set 3 – 75%

 

*Set 4 – 80%

 

*Set 5 – 85%

 

*Sets 6-8 – 90%

 

Rest as needed

 

 

 

B.

 

Three sets of:

 

Split Stance Romanian Deadlift x 8 reps each leg @ 3011

 

Rest 60 seconds

 

Kettlebell Biceps Curls x 8 reps @ 21X0

 

Rest 60 seconds