2018-08-31 11.56.07.jpg

TODAY’S W.O.D:

A. For time:

Kettlebell Complex: to be completed per side, single-handed, complete on the left side first and then on the right side. Rest 1 minute after completing both sides. Loads to be determined.

1st set: 5 Russian swings + 5 Cleans + 5 Jerks + 5 Overhead Squats
2nd set: 4 Russian swings + 4 Cleans + 4 Jerks + 4 Overhead Squats
3rd set: 3 Russian swings + 3 Cleans + 3 Jerks + 3 Overhead Squats
4th set: 2 Russian swings + 2 Cleans + 2 Jerks + 2 Overhead Squats
5th set: 1 Russian swing + 1 Clean + 1 Jerk + 1 Overhead Squat
*Compare to 3/28/18.

B. Strength 101: “Leg’s #9”
1) 5 – supersets, 2-minute rests:
Back Squat x 6 reps, increase loads
Dumbbell Hamstring Curl x 8 reps, increase loads
2) 200-meters Walking Lunge, for time. Load optional.
3) 4 – supersets, 1-minute rests:
Leg Extensions x 15, increase loads
Hamstring Curl on GHD x 10, no load.

Post load/time for part A and loads for part B to Members Area or comments.

Comment