WOD 20.03.19

PERFORMANCE

STRENGTH

Every 4 minutes for 4 sets complete:

4 Rower Seat Roll Outs

8/8 Star Plank Rotations

16 Alternated KB/DB Weighted Deadbugs(AHAP)*


*Only Extend knees.



CONDITIONING

Every 2 minutes perform:

Death by ( Bear Complex 95/65* + Toes to Bar)


*Penalty: If you fail to complete the 5th round perform 300 double unders.


*The moment you fail to complete the reps for each round workout is over. Go hard!


Bear Complex :

Power Clean + FS + Push Press + Back Squat + Behind the neck Push Press


Score: Full Rounds completed.


CAP20


FITNESS

BUILD

In 4 sets Build up to a heavy single complex of:

10 Barbell Deadlifts

10 Barbell Rows

10 Barbell Push Press

Rest 2:00

*Same weight for all movements


BURN

Every 2 minutes perform:

Death by  DB Bear Complex 95/65 + 20x Rope Jumps


DB Bear Complex:

DBs Power Clean + DB Frontsquat + DB Push Press


CAP20