WODs

3.2.20

03/01/2020

 

3.2.20

 

A.

 

Four sets of:

 

Bulgarian Split Squat x 8 reps each leg @ 30X1

 

Rest 45 seconds after each leg

 

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

 

Rest 60 seconds

 

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

 

B. Conditioning

 

For time:

 

1000 Meter Row/800 Meter Run

 

100 Air Squats

 

75 Kettlebell Swings (50/35)

 

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

 

75 Kettlebell Swings

 

100 Air Squats

 

Compare results from today’s session with October 15, 2019.

 

 

 

Optional Accessory Work:

 

 

 

3 Giant Sets:

 

12 Alternating KB Z-Presses (8/Side)

 

12 Banded Kettlebell Lunges (6/Side)

 

32 Banded Face Pulls

 

Rest 2 Minutes Between Sets