Performance
WOD 1
5 Sets/18:00
A1: 10 – 12 DB Split Squats (Each Leg)
A2: 20 DB Alternating Bent Over Rows
A3: 30s L-Hang
2 Minutes Rest
Notes
Superset – all exercises must be performed back to back with minimal rest.
Use the same DB weight for A2 & A3, this wants to be heavy on the split squats so that you are really feeling it on the last 4 reps.
WOD 2
For Time
20 Pull Ups
40 AKB Swings @24/16
80 DU
15 Pull Ups
30 AKB Swings
80 DU
30 Pull Ups
50 AKB Swings
80 DU
15 Minute Time Cap
Notes
PU – These shouldn’t be broken into more than 2-3 sets.
If you are doing R.R. go low enough that you could do 10 reps unbroken when fresh.
KB – These shouldn’t be broken into any more than 2 sets.
DU – Aim for continuous, if you aren’t used to big sets of DU try a 30-30-20 split.
Fitness
WOD 1
5 Sets/18:00
A1: 10 – 12 DB Split Squats (Each Leg)
A2: 20 DB Alternating Bent Over Rows
A3: 30s L-Hang
2 Minutes Rest
Notes
Superset – all exercises must be performed back to back with minimal rest.
Use the same DB weight for A2 & A3, this wants to be heavy on the split squats so that you are really feeling it on the last 4 reps.
WOD 2
For Time
20 Ring Rows
40 AKB Swings @20/12
80 SU
15 Ring Rows
30 AKB Swings
80 SU
30 Ring Rows
50 AKB Swings
80 SU
15 Minute Time Cap
Notes
PU – These shouldn’t be broken into more than 2-3 sets.
If you are doing R.R. go low enough that you could do 10 reps unbroken when fresh.
KB – These shouldn’t be broken into any more than 2 sets.
DU – Aim for continuous, if you aren’t used to big sets of DU try a 30-30-20 split.
HOME WOD
AMRAP 15
30 DU/SU
15 Ground to Overhead
8 V-Ups