top of page

1/5 WOD

Row 500 - Meters


Front Squat - Kettlebells

Week 1 test week, take 5 sets to find a 5RM.

Set 1: 12kg x 5

Set 2: 16kg x 5

Set 3: 20kg x 5

Set 4: 24kg x 5

Set 5: 28kg x 5

2-3 Minutes Rest Between Sets



5 Rounds

5 Tempo Pull-ups

10 Weighted Bulgarian Split-squats

5 Seated Box Jumps

22 views0 comments

Recent Posts

See All

1/14 WOD

For Time: 2000/1600 Meter Row 150 Double Unders 10 Rounds of “Cindy 1 Round of “Cindy" 5 Pull-ups 10 Push-ups 15 Squats

1/13 WOD

EMOM - 30 Minutes Minute #1 - Burpees to Bar Minute #2 - Deadlifts (95/75) Minute #3 - Alternating Leg Lifts Minute #4 - Battle Ropes Minute #5 - V-ups 40s work/20s rest each minute Then Stretching!

1/12 WOD

Front Squat - Kettlebells 5x5 @ 70% - 1 Rep Max 2-3 Minutes Rest Between Sets 5 Rounds - Not For Time 6 Tempo Pull-ups 100 Meter Barbell Back Rack Walk 20 Bodyweight Walking Lunges Rowing Intervals 20

Comments


bottom of page