Tues. WOD
A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
LW: used 65# BB for BS, small KB for Lunges, 15# DB's for Bat Wings
B.
Three rounds for time of:
Row 400 Meters
30 Kettlebell Swings
15 Thrusters
30 Kettlebell Swings
15 Thrusters
LW: 18:01 (15# DB Thrusters)
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