Friday September 25th WOD

Warm up:  2 rounds of the following:

  1. Russian Swings x 10

  2. KB High Pull x 10

  3. KB Single Leg DL x 5 (each leg)

  4. Push ups x 10

*Females (35# or less), Males (53# or less)

*Sub Dumbbells if lighter weights are needed

Strength: Bench

-15 minutes to establish a 1RM

Skill:  HSPU

Skill:  Pistol

Conditioning 1:  3 rounds

-2, 15 ft. Rope climbs

-14 Alternating pistols

-Rest 5 minutes then complete

Conditioning 2.  3 rounds for time

-350m row (sub 250m row for beginners)

-15 HSPU (sub 10 HR push ups for intermediate/5 burpees for beginner)

-10 Box jumps 24/20” (sub step ups for beginners)

Post:  Yoga series x5

Nick ProhaskaComment