workout of the day
05.01.19
WOD- heavy wod which should be slowed down to grind it out.
3 RFT
50' sled rope pull - add 3 plates to little sleds (the rope is 10 feet long)
6 KB goblet squats
15 KB SDLHP
25 KB swings- Russian
150' (5 sections of concrete out and back) single arm KB farmer carry- 75 feet each arm
*KB weight RX 70/53, scaled 53,35
01.17.19
WOD
Every 4:00 for 4 sets
30 second sprint bike or row
20 alternating pistols or sub Cossack or a pistol progression
10 KB swings 70/53
Post WOD: core https://www.instagram.com/p/BsTHPoglMLJ/
3 sets of
6-8 KB Floor Press
15sec Dual KB Hollow Flutter Kicks
6-8 KB Glute Bridge Floor Press
15sec Dual KB Hollow Rocks