Return to site

WOD - Friday, 7/27/2018

WU:
KB Front-rack squats w/ tempo (2 KBs)
3 x 9 (9 reps per set, 3+3+3)
3 reps 3/3/0/0 (:03 descent, :03 hold at bottom)
+
3 reps 2/2/0/0 (:02 descent, :02 hold at bottom)
+
3 reps 0/0/0/0 (fast)

Athlete picks weight

A. Strength: Back Squat (15:00)
3 x 3 @75%

B. Conditioning
Every 3:00 x 5 rounds
10 Deadlifts (225/155)
15 Wallballs
50 Double unders


Rest in the remaining time.
Keep each round consistent, and unbroken, if possible.

Extra Credit: Durante’s Core

5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds

All Posts
×

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly