5 rounds
15 snatches @40/25
10 deadlift with snatch grip @40/25
every 2mins 5 burpees

lepoja

3 x 12 + 12 sivutaivutus + 1 min hollow hold

Final WOD ISD
Scegli e prova uno dei WOD delle finali.

Kyykyt 3 x 8

AMRAP 12 min

4-6 HSPU / team member (OPEN standard)
10 Alternating Pistols (or other Single Leg drill) / team member
12 Hollow Rocks / team member

Wednesday 1st August 2018

BENCH PRESS

4-4-4-4-4

Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

Post loads to comments.
Exposure 8 of 8

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5 Rounds or 20 Minutes:
8-10 Dumbbell Lying Triceps Extensions
1-3 Rope Climbs
20 Hand-to-Hand Kettlebell Swings (10e)

Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

Post work to comments.

Trail run x2
5-10-15
C2B
pushup
Trail run x 2

1min: Wallball
Rest 15s.
1min: DB snatch (50/35)
Rest 15s.
1min: Row
Rest 15s.
1min: Rest
Rest 15s.

10 Rounds - Every 3'

200m Run
1 Overhead Squat