WODs

5.20.20

05/20/2020

5.20.20

A.
Three sets of:
Goblet Squat x 6-8 reps @ 32X1 (Dumbbell or Kettlebell)
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each leg @ 3011
Rest 60 seconds
Front Rack Box Step Ups x 6 reps each leg (20” or less) (Dumbbell or Kettlebell.
Rest 60 seconds


B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Biking or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for max reps/cals of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort