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WOD – Mon, May 15

Warm-up

2minutes Rowing Running Biking
Over All Dynamic Body Activation
post terroir chain hips shoulders

On a 7:00 Clock:
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform that many burpees.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

  • Teams who complete the most 100m intervals win

SPECIFIC WARMUP

KB SWING AND WALL-BALL SHOT
10 KB Deadlift
5 Single arm swings chest height/side
10 Russian KB swing
 

10 Wall-ball front squats
10 Wall-ball push presses to target
10 Wall-ball shots

Use work out weights

051523 WOD (AMRAP – Reps)

RX

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest

INTERMEDIATE

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest

BEGINNER

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest

INTENDED STIMULUS
Fight Gone Bad format. 🙂

10-15 cal, 20-30 KB swings, 10-15 burpees, and 15-25 wall-ball shots.

Perform at least 60 total reps per round. scale to maintain reps.

Hit each minute hard and utilize the built-in rest.

Cool Down

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves