WOD for Sunday, Mar 01, 2020

Strength 01-03-2020

1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows – pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.

  • Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

Conditioning 01-03-2020

AMRAP 14:00
14 DB Renegade Rows @50/35
14 DB Thrusters @50/35
14 DB Hang Power Snatch @50/35 (7 each side)

  • Goal: 75% effort meaning go slower than you think. Perform movements UB so resting longer between each movement is okay.
  • Rx+: 1-4 Bar Muscle-ups each round

Extra Credit 01-03-2020

Alternating DB Curls: 3 x 10 each. Rest 45s.

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Open Gym

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