wod-friday

W.U. 4 Mins or 50 Burpees

Strength:  2 movements

  • Bent Over Rows (barbell or single DB/KB)
  • Standing Curl to Press (Dumbbell or KB)

4 sets of 10-12 rep each exercise

W.O.D Set a Running Clock, maybe 30 mins

In 90 sec Increment complete the following

  • 5 x Russian Swings
  • 5 x Goblet Squats
  • 20 x DU’s

Rest remainder of 90 sec after complete.

Every 90sec add 2 more reps to the Swings and Squats and keep DU’s at 20.   See how far you can go.

Example of time/work

  • 0-1:30:   5/5/20
  • 1:30-3:00: 7/7/20
  • 3:00-4:30:  9/9/20
  • 4:30-6:00:  11/11/20
  • ETC… for as long as possible.  Again Rest any remaining time in the 90 sec period after the work is completed.