wod
Warm-up
Strength
Barbell OH walking lunge
4 sets of 10/10m
-DROP bar at 10m and pick back up to turn around
Increase load to challenge
Rest 2mins
4 sets of 10/10m
-DROP bar at 10m and pick back up to turn around
Increase load to challenge
Rest 2mins
Met Con (Time)
4 sets of 3min AMRAPS, rest 1min between sets:
Odd AMRAP
12/10 Machine Calories
12 wall ball
Odd AMRAP
12/10 Machine Calories
12 wall ball
Even AMRAP
6 devil’s press
12 box jump/step down
Accessory Work
3 rounds
10 L/10 R Double Kettlebell Single Leg Romanian Deadlifts
10 L/10 R Single Leg Box Step Downs
10 L/10 R Double Kettlebell Single Leg Romanian Deadlifts
10 L/10 R Single Leg Box Step Downs
20 secs on/10 secs off:
Double Unders
Plank Position Shoulder Taps
Air Squats
Kettlebell Swings- light