WODs

9.4.19

09/03/2019

9.4.19

A. Conditioning

 

Four rounds for time of:

 

800 Meter Run

 

40 Kettlebell Swings (24/16 kg)

 

20 Pull-Ups

 

 

 

Optional Accessory Work:

 

A.

 

Every 90 seconds, for 18 minutes (3 sets) of:

 

Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0

 

(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)

 

Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds

 

(if you’re comfortable with holds, work toward handstand wall runs)

 

Station 3 – L-Sit Hold x 45 seconds accumulated time

 

Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells