WOD – SATURDAY, FEBRUARY 10TH 2018

ENDURANCE

Warm up: 

20 banded lateral steps each way

10 PVC Pipe pass thrus

10 alternating unweighted 1-leg RDL

10 glute bridges w/ 2 sec hold at the top

:30 second goblet hold (bottom of squat)

:30 second arch hold

 

Conditioning

3 rounds for time:

400 meter run

15 KB strict press

30 DB/KB Step Ups  (hold kb/db by your sides)

 

rest 5 minutes, and then complete

Every 8 minutes for 3 sets complete the following:

10 box jumps

10 KB/DB Push Press

Row for Calories until the 3:00 minute mark

Jump Rope for reps until the 5:00 minute mark

rest 3 minutes between each round

 

WOD

WARM UP AND TECHNIQUE WORK
20 Min to work on proper mechanics/bar path with the Power Clean

 

PARTNER WOD
5 Rounds for time – broken up however you decide

750 meter row

15 Power Cleans 135/95

20 Lateral burpees over the bar