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OUR BLOG

06/09/2014 WOD

By Mike Cheatham | In WOD | on June 8, 2014

Monday 06/09/2014

Warm Up:

Row 5000/Run 400m-
2RNFT:
20 Banded Good Mornings
15 Beat Swings
10 GHD Situps
5 Broad Jumps

Strength:

20 minutes: Front Squat 5 @ 9 (Load Drop) 5% Fatigue

WOD:
Level 1-
AMRAP 15 minutes:
15 KB swings 35/25
12 Goblet squats 35/25
9 pushups

Level 2-
AMRAP 15 minutes:
15 wall balls 20/14 10/9′
12 KB swings 55/35
9 Hand stand push-ups or sub

Level 3-
AMRAP 15 minutes:
15 wall ball, 20#/14#, 10′
12 kettlebell swings, 70/55
9 handstand pushups, 4″/3″ deficit”

Extra Credit:

Run 15 Minutes @90%

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