WOD – Sun, Mar 12
Warm Up
12 sets Every 90 seconds (Weight)
PARTNER UP
Odd: 5 DB Bench + 12DB hammer curls
Even: 5 Double KB Swing Squats Clean Thruster
https://www.youtube.com/watch?v=IUIVDFKw8WA
INTENDED STIMULUS
Heavy 70-85% DB bench into a super set DB hammer curls
Heavy 70-85% KB Double KB Swing Squats Clean Thruster
(Start light and increase lbs with tecnique)
E2MOM 22 Minutes (Checkmark)
2KB Double KB Swing Squats Clean Thruster Blu/Grn Yel/Blu
4 Strict T2Bar /Knee 2 90
4/5 Cals Echo bike, Row, Erg, 150m run
INTENDED STIMULUS
Stay unbroken and moving quickly.
Pays to be a winner for rest goal is :20-30 to recover for next set.
Cool Down
Coaches Choice.
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets of:
:30 wall sit
:10 rest
:30 plank hold
:10 rest
:30 bridge (engaged)
:10 rest
:30 KB squathold in the hole
:10 rest
:30 engaged bar hang
:20 rest