WOD

Monday, Mar 18th

Today's WOD

Fitness Competitor 511Endurance

3 Rounds

10 Kettlebell swings
5 KB Push press each arm
10 Goblet Squats

EMOM 6
5 Back Squats

With constant motion and slowly:


21/21 Single Arm Dumbbell Rows, 25/15 lbs
9 Ring Push-ups
20 Air Squats
15/15 Single Arm Dumbbell Rows, 25/15 lbs
12 Ring Push-ups
20 Air Squats
9/9 Single Arm Dumbbell Rows, 25/15 lbs
15 Ring Push-ups
20 Air Squats

3 Rounds

10 Kettlebell swings
5 KB Push press each arm
10 Goblet Squats

EMOM 6
5 Back Squats

With constant motion and slowly:


21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Warm Up:

400m Run

-Then-

60’ High Knees

60’ Butt Kicks

60’ High Skips

30’ Lunge and Reach

30’ Inch Worm

30’ Burpee Broad Jump

10 Bar Kips

 

WOD: “Half-Murph” (with full runs)

1 Mile Run

50 Pull Ups

100 Push Ups

150 Air Squats

1 Mile Run

Past WODs

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