WOD

Friday, November 1st

10/31/2019

WARMUP:

 

3:00 Bike/Row/Run

 

Then

 

3 Rounds:

 

5/5 KB Single Leg RDLs

 

5 Russian KB Swings

 

5/5 Single Arm KB Push Press

 

5 Plate Ground to Overhead

 

5/5 Alternating Lunges

 


 

 

 

WORKOUT:

 

RECOVERY WORKOUT
AMRAP x 16 MINUTES*
400m Run (or 2:00 any Mono movement – Bike/Row/Jump Rope)
30 Air Squats
30 Situps
400m Run
30 KB Swing (53/35)(35/26)
30 Plate Hops (45/25)
400m Run
30 Plate Ground to Overhead (45/25)

 

30 Lunges

*Moderate & Smooth Pace Throughout

 

 

 

 

 

 

 

COOLDOWN: ROMWOD