Performance
A1. Bulgarian Split Squat @ 30×1; 6-8/leg x 5 sets, rest 60sec
A2. Dumbbell External Rotations @ 2020; 6-8/arm x 5 sets, rest 60sec
B. In teams of three, with only one work station per team, and only one partner working at a time:
AMRAP in 6min:
Wall Balls
+
1min rest/transition
+
AMRAP in 6min:
Row calories
Competition
Wod will be posted at gym
Fitness
A1. Good Mornings @ 3011; 6-8 reps x 3 sets, rest 60 sec
A2. Ring Rows @ 2111; 8-10 reps x 3sets, rest 60 sec
A3. Side Planks x 30 sec/side, rest 60 sec
+
Three rounds for time of:
300-Meter Run
10 Man-Makers
Performance
A1. Romanian Deadlift @ 3011; 6-8 reps x 4 sets; rest 60 sec
A2. L-Sit; accumulate 20-30 sec x 4 sets, rest 60
A3. DB External Rotations @ 2020; 8-10 reps x 4sets, rest 60 sec
*only 1 break allowed on L-Sits
+
2 Rounds for time of:
500m Row
20 Hand Release Push-ups
30 KBS (24/16kg) *games standard on all swings*
400m Run
A. Close Grip Bench Press – find your 1RM
B. Supinated 1RM Chin Up weighted
C. DB External Rotation @ 3010 – amrap/arm @ 10% A – 1 set per arm
+
5 sets:
10 burpees
15 unbroken box jumps – 20/14″
20 unbroken double unders
rest 2 min
