Warm-up
KB swing practice, 10 min
Strength
Weight Pull-ups, 2-3 on 30s x 8 sets
WOD
Every minute on the minute for 8 minutes,
8 KB Swings, max reps lunges w/ KB in front
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
A Kilo website. All rights reserved.
