Strength
Dumbbell Romanian Deadlift:
5 sets of 8 reps @ 3011;
Rest 2 min b/t; Ascending.
WOD
Performance:
a. 3 min AMRAP:
10/7 Cal AirBike
10 Russian KBS (70/53)
Rest 2 min
b. 3 min AMRAP
10/8 Cal Row
10 Pushups
Rest 2 min
c. 3 min AMRAP
30 Double Under
5 Burpees

Rest 5 min and Repeat a./b./c. – Track each for consistency.

 

Fitness:
a. 3 min AMRAP:
8/6 Cal Row
10 DB Floor Press (35/20)
Rest 2 min
b. 3 min AMRAP
45 Single Under
5 Burpees
Rest 2 min
c. 3 min AMRAP
8/6 Cal AirBike
10 Russian KBS
Rest 5 min and Repeat a./b./c. – Track each for consistency.
Categories: WOD

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