WODs

12.21.18

12/20/2018

12.21.18

 

A.

 

Take 20 minutes to build to a 2-RM Bench Press

 

 

 

B. Conditioning

 

Every 5 minutes, for 15 minutes (3 sets) for times:

 

500 Meter Row

 

10 Renegade Rows (55/35 lbs)

 

20 V-Ups

 

 

 

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

 

 

 

Optional Accessory Work

 

 

 

A.

 

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

 

 

 

B.

 

Three sets of:

 

Overhead Kettlebell Carry x 100 Feet

 

(heaviest kettlebells you can handle in each hand)

 

Rest 60 seconds

 

Banded Pull-Aparts x 25 reps

 

Rest 60 seconds