WOD 27.02.19

PERFORMANCE

STRENGTH

3 SETS FQ:

10 Single Leg Single Arm KB Deadlifts x Each Leg (Heavy)

5 Tall Box Jumps from seated position.

rest 1:30


*Choose box height taller than usual. Seated Position height should be barely above power position.


CONDITIONING

EMOM8

Min1: AMRAP 4 Box Jumps Overs 24/20 + 4 Air Squats

Min2: 40 Double Unders


Rest 2:00


EMOM8

Min1: AMRAP 4 Alternated DB/KB G2OH 35/25 + 4 AB Mat Situps

Min2: 40 Bumper Plate Hops


FITNESS

BUILD

3 SETS FQ

10 Barbell Deadlifts (Mod-Heavy)

10 Box Jump-Step Down

20sec Hollow Rock Hold

rest 1:30



BURN

EMOM8

Min1: AMRAP 4 Box Jumps 24/20 + 4 Air Squats

Min2: 60 Single Unders


Rest 2:00


EMOM8

Min1: AMRAP 4 Bumper G2OH 25/15 + 4 AB Mat Situps

Min2: 40 Bumper Plate Hops