Warm-up
1:00 Bike, Row, Run, or Jump Rope
Then:
5-10-15
– Pause Goblet Squats with band above knees (focus on driving the knees out!)
– Strict press with KB (one KB, but place both hands around the bottom of the kettlebell and press overhead)
Then:
5-10-15
– Pause Goblet Squats with band above knees (focus on driving the knees out!)
– Strict press with KB (one KB, but place both hands around the bottom of the kettlebell and press overhead)
STRENGTH
Paused Front Squat (3-3-3-3)
Metcon (No Measure)
3 Super Sets:
12 Dumbbell Hammer curls
12 Dumbbell Arnold Presses
12 Dumbbell Bicep Curls
12 Dumbbell Overhead Tricep Extensions
2:00 Rest
12 Dumbbell Hammer curls
12 Dumbbell Arnold Presses
12 Dumbbell Bicep Curls
12 Dumbbell Overhead Tricep Extensions
2:00 Rest
Metcon
Metcon (Time)
For Time:
500m Row
400m Run
500m Row
400m Run
*This is designed to be an all-out sprint. Go hard!
Elements
Do main WOD
5 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
3 @ heavy
2×3 @ 85% of today’s heavy set
Full pause at the bottom of each rep.