WODs

1.22.19

01/22/2019

1.22.19

 

A.

 

Every 4 minutes, for 24 minutes (6 sets):

 

Deadlift

 

*Set 1 – 6 reps

 

*Set 2 – 4 reps

 

*Set 3 – 2 reps

 

*Set 4 – 6 reps

 

*Set 5 – 4 reps

 

*Set 6 – 2 reps

 

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

 

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

 

 

 

B. Conditioning 

 

3 RFT

 

20 Pull-Ups

 

40 Kettlebell Swings (53/35)