Workouts

Tuesday, Jan 21st

Today's WOD

Fitness Competitor 511Endurance

2 rounds with empty bar:

8 bent over barbell rows
8 front squats
8 strict press
3 bear complex

EMOM 7
squat clean + 2 front squat

AMRAP 12

21 kettlebell swings (35/25)
15 goblet squats
9 pull-ups

2 rounds with empty bar:

8 bent over barbell rows
8 front squats
8 strict press
3 bear complex

EMOM 7
squat clean + 2 front squat

AMRAP 12

21 kettlebell swings (55/35)
15 goblet squats
9 chest to bar pull-ups

Warm Up:

5 Minutes on Bike or Rower

-Then-

10 Russian KB Swings

10 Box Jumps w/ step down

10 Burpees

10 Med Ball Cleans

 

WOD: Hero WOD “Whitten”

5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs

 

*Time Cap 40 Minutes

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