WODS 02SEP – 05SEP

Tuesday

1. Establish a 1 RM Back Squat

2. With a partner:

    2x500m Row

*Partner A rows 500m while partner B runs laps around MacD. When Partner A is finished rowing, they switch. Perform each movement twice.

 

Wednesday

1. For time:

    1 Mile Run

    50 Wall Balls

    40 Box Jumps

    30 Burpees

    20 Power Snatch

 

Thursday

1. Establish a 1 RM Front Squat

2. “Tequila Montoya”

    3 Rounds For Time:

    Run 400m

    21 pull-ups

    12 Hang Squat Snatch

 

Friday

1. 6 x 5 Weighted Strict Pullups

2. “Kettlebell Hell”

    2 x 3 Rounds (each in 3 minutes):

    25 KBS

    15 Burpees

*With remaining time, perform: 1 arm KB Snatch (round 1), 1 arm KB C&J (round 2), KB Goblet Squats (round 3)

*Rest 1 minute after each rounds; rest 5 minutes after first cycle through.

 

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