WOD - SUNDAY 3/10/19

WOD - SUNDAY 3/10/19

Mobility: Ant. Hips/Hamstrings

Part A: 15 mins. of Kipping and Butterfly Pullup Skill Work - if you have both, work on Bar or Ring MU

Part B: For Time:
50-40-30-20-10
KBS (2/1.5)
100 - 80 - 60 - 40 - 20
DUs

Flexibility: Shoulders/Calves

SETS AND REPS:

Part A: Three Sets of:
10 KB RDL right into
10 SL KB 1-Arm Row (opposite arm and leg) into
10 DB Turkish Sit ups same arm w/straight legs
Then switch arms/legs

Part B: Three Sets of:
12 KB Chest Press (on Floor elbows touch ground)
12 KB Pushups (hands on horns)
20 DB Russian Twists (total)

Part C: Three Sets of:
20 Heavy KB Deadlifts (Reg. or Sumo)
10 DB Arnold Press into
10 DB Bicep Curls together

Watermarked(2019-03-09-0919).jpg