TUESDAY 150707

Warm-up:

400m run

Bear crawl down

Crab walk back

15 dislocates

10 push ups

10 goblet squats

10 KB swings

15 hollow rocks
Strength:

Every 3 minutes, for 15 minutes (5 sets)…

Bench Press x 3-5 reps (2 sec descend)

Rest 20 seconds

Heavy Russian Kettlebell Swings x 15-20 reps
WoD:

Complete as many rounds and reps as possible in 10 minutes of…

10 Dumbbell Ground to Overhead

100 Meter Run

10 Ring Dips (or 5 Muscle-Ups)

100 Meter Run
Accessory:

Two sets of…

Single-Arm Dumbbell Row x 8-10 reps (2 sec descend)

Rest as needed
Mobility:

Mash calves/Achilles on KB handle

Roll posterior

Lax shoulders

Categories: Uncategorized W.O.D.

SATURDAY 20210227

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