WOD 02.14.19

Accessory work

Every minute, on the minute, for 16 minutes (4 sets) of

Minute 1 – 10-12 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Minute 2 – 15 Banded Overhead Triceps Extensions
Minute 3 – 15 Reverse Snow Angels (slow & controlled)
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells

Conditioning

Every 5 minutes, for 20 minutes (4 sets) for times of
500/400 Meter Row
15 Dumbbell Push Presses

There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly

WOD 02.13.19

Conditioning

For time

60 Jumping Lunges (30 left/30 right)
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups, Strict Pull-Up or Scaled Strict Pull-up
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

Ab for days accessory work!

Every minute, on the minute, for 15 minutes (3 sets of each)

Minute 1 – Supine Ring Rows x 8-10 reps
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

WOD 02.11.19

Accessory work

Every 2 minutes, for 18 minutes (3 sets of each)

Station 1 – Russian Kettlebell Swings x 25 reps
Station 2 – Ab-Wheel Rollouts x 10 reps
Station 3 – Side Plank x 45 seconds each side

Conditioning

For time
50 Calories of Rowing
40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.