5/3 WOD
May 2, 2023
1 min read
4 Rounds - Not For Time
15 - Bench Press (50% 1 rep Max)
200 Meter Run
Then
In Team of 2 - 18 Minute Timecap
6-9-12-15-18-21-18-15-12-9-6
Kettlebell Swing
Calorie Row
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See AllFocus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front
Partner Warm-Up — 2 rounds: 200m run together 10 air squats 8 inchworms 10 light KB deadlifts This is you go / I go, but the movement changes every 7 minutes. ROUND 1 — 7:00min Partner A: 8/6 Cal Ski
Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S
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