WOD 03/06/18
A2:3 RFQ of:
10 Paces Left/Right Lateral Monster Walk/
10 Paces Forward/Backward Monster Walk/
10 Banded Squat @3211/
15 Banded K.B. Swing (20/12Kg + 1/2->1/4″ band)
10 Paces Left/Right Lateral Monster Walk/
10 Paces Forward/Backward Monster Walk/
10 Banded Squat @3211/
15 Banded K.B. Swing (20/12Kg + 1/2->1/4″ band)
B: 3 position power clean (5 Sets of 1 Each PC/HPC/HPC)
Ground/BTK/Mid-Thigh
C: Bottoms Up Front Squat (3/3/3/3/3 @75%)
@01X5= drop weight onto box, 1 second to set your position, explode up, 5 seconds hold in the rack position; Rest 1-5 Seconds between reps and 90 Seconds between sets
*D: 3-4 RFQ of:
6 Each Windmill @3211 (HBD)/
6 Each Half Kneeling Bottoms Up K.B. Press @2111
8 Each D.B. Single Leg RDL @3211/
8 Each Alternating Plank Row @21X2
6 Each Windmill @3211 (HBD)/
6 Each Half Kneeling Bottoms Up K.B. Press @2111
8 Each D.B. Single Leg RDL @3211/
8 Each Alternating Plank Row @21X2
