WOD: 4/5/18

Skill/Stability/Strength
3-4 Rounds:
A) Front Rack Box Step Ups x 8 Each Leg
B) Dumbbell Bench Press x 8 Reps – Heavier than last week
C) Single Arm Ring Row x 8 Each Arm
D) Double KB Pause Front Squat (2 sec Pause @ bottom) x 8 Reps
*For Step Ups:  Only front foot may touch top of box; the laces of the trailing foot should contact the FRONT of the box.

Conditioning
For Time:
30 Bar Facing Burpees
250m Run
15 Power Cleans (155/105)
250m Run
30 Bar Facing Burpees

Auxiliary
3-4 Rounds:
A) Revers Roll Outs (feet on rower seat) x 10 Reps
B) Russian Twists – slow x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps

Again, it is important to be early (or at least on time) to your class to perform your own individual warmup before class.  Group warmups will be short, and likely insufficient to properly prepare you for the day’s movements.

Leave a Reply

Your email address will not be published. Required fields are marked *