wod-saturday

W.U.   Get yourself straitened out

W.O.D Complete As Fast As Possible (AFAP)

  • 50 x Deadlifts 135/95 or 35 Left/35 Right x Suitcase deadlifts with KB
  • 50 x Hurdle Jumps laterally over the bar or KB
  • 40 x KB Swings
  • 40 x Jump Squats
  • 30 x Power Cleans or 15 Left/15 Right x Power Cleans with KB or DB
  • 30 x Burpees
  • 20 x each Side Russian Twists with KB or DB
  • 20 x  Hollow position reps
  • Run 800 or Row 1000 at the end

Core: 3 AMRAP’s of

  • :30 sec left side plank
  • :30 sec right side plank
  • :60 sec Plank hold
  • 30 x Situps

Try and take minimal rest though 1 round, repeat 2 more times