WOD 25.02.19

PERFORMANCE

STRENGTH

Holding bar in a back rack position perform:

EMOM 10

2 Alt.Front Lunges + 2 Alt.Reverse Lunges (moderate -heavy)

*Build weight for the first 5 minutes, then hold across for the last  5 minutes.


CONDITIONING

For time:

60 Double Unders

10 Power Cleans 155/105
400m Run
10 Hang Squat Cleans 155/105

20 Burpees Over Bar
10 Front Squats 155/105

CAP18


FITNESS

BUILD

Every 2:00 for 5 Sets perform:

4 Alternated DB/KB Suitcase Reverse Lunges

20sec Weighted Front Rack Wall Sit*

*Use same pair of DBs or KBs.




BURN

For time:

500m Row

50 Mountain Climbers

50 Alternated Box Step Ups 24/20

50 Mountain Climbers

50 KB Swings 35/25

50 Mountain Climbers