WOD 2018/07/09


Warm up: Walking Lunges

3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang

2nd 50 Meters – Right Arm Overhead, Left Arm Hang

3rd 50 Meters – Front Rack

4th 50 Meters – Overhead

Strenght: Front squat 15 Minutes

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 90%

3 Reps @ 80%

1 Rep @ 95%

Rest as needed between sets.

WOD: 21-15-9:

Front Squat (60/40 kg)

Kettlebell Swings (32/24)

400 Meter Run


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