Mon., Jan. 11, 2016

Monday WOD

A.
Three sets of:

Front Squat x 6-8 reps
Rest 10 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

CW: 100# FS

LW: 65# FS, 15# TGU

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Dumbbell Ground to Overhead

Rest 3 minutes

CW: 5 sets (40# DB)

LW: 5 sets (20# DB)

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots Dumbbell Thrusters

CW: 4 sets, 4 Thrusters (40# DB)

LW: 5 sets (15# DB)

C.
Every two minutes, for 6 minutes (3 Sets):

Single Arm Row x 10-12 reps each arm @ 2110

CW: 45# DB

LW: 25# DB