WOD 04.11.19

Accessory Work
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps
Station 2 – Landmine Press (left) x 8 reps
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges (or Alternating Reverse Lunges)
15 Kettlebell Swings
10 Push-Ups

WOD 04.05.19

Accessory work
Four sets of:
Bulgarian Split Squat with DB x 8 reps each leg
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift. 

Conditioning
For time:
1000 Meter Row
100 Air Squatsh
75 Kettlebell Swings (24/16 kg
)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats