Warm-up Strict pull-ups, 3×8 Overhead squat with dowel, 3×10 Goblet squats, 3×10 KB Swings, 3×10 WOD Dumbbell Bear Every minute on the minute for 20 minutes 5 Deadlift 5 Hang power clean 5 Front squat 5 Push press
We are at the beginning of another new cycle. I feel everybody responded well to the format we used over the last 7 weeks so we are going to repeat it with a few minor changes. The first change we are going to implement is one that I’m coining the
Warm-up 3 Rounds: Goblet squat x10, swing x10, Press x10/side(go to push press, then push jerk) WOD A. Push press 3RM B. Banded KB swing, 5 reps on 30s x6 sets C. Back squat 5×5, total sets D. 20 rep back squat
Warm-up Kettlebell skills and warm-up WOD For time: 3 rounds of 10 dead-lifts, pull-ups Then 3 rounds of 10 dumbbell thrusters, 200m run Then 1000m row
Warm-up 3 Rounds: 10 Goblet squats, 10 foam rolls of upper back WOD A. Front squat 3Rm B. Alternating on the minute x20 minutes, 5 dead-lifts, 3 push-jerk