WOD for 2/13/18


A. EMOM 8 – Alternating Minutes
Even Minutes – 50 Double Unders
Odd Minutes – :30 Seconds Max HSPU (Strict)

B. Push Press 5×3
*Choice here whether they would like to stay at the same weight across al sets or build in weight as they go. Finding a balance on this strength piece between challenging weights and proper movement

C. For Time: (20 min cap)
– 50/35 Cal Bike or Row
– 40 Kettlebell Swings (70/53)
– 30 Push Jerks (115/80)(135/95)
– 40 Kettlebell Swings (70/53)
– 50/35 Cal Bike or Row
**Push press and kettlebell weights should be something that athletes are capable of performing at least 15+ repetitions if they needed to. If short on bikes/rowers, stagger by 3-4 minutes

Additional Conditioning:
Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings

Olympic Lifts