WOD WOD, 2020-01-09

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Thursday

Warm-up
Warm-up
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press

Then…

2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press

Skill
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to Heavy Set of KB Complex:

1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

(Score is Rounds + Reps)

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