WOD 02.01.19

Accessory Work
Three sets of
Suitcase Deadlift (Left) x 6 reps
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

Conditioning
Every minute, on the minute, for 15 minutes
10 Lateral Jumps Over Parallette Bar or Barbell with bumper plates
10 Heavy Russian Kettlebell Swings

WOD 01.31.19

Accessory work
Every 90 seconds, for 18 minutes (3 sets) of
Station 1 – Dumbbell Bench Press x 8 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps
Station 3 – Banded Overhead Triceps Extensions x 20 reps
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)

Conditioning
Five rounds for time of
12 Alternating Cossack Squats (add a KB in a goblet hold for added spice)
12 Dumbbell Push Presses