Tuesday, February 15 WOD

Buy-In:

3 rounds of  0:20 handstand hold + 15 KB swings (Russian), 24K/16K + 10 box jumps (20″)

WOD, Strength Development Day 1:

Deadlift:  Warm up with some DLs at lighter weight

  • Set 1: 60% of 1RM, 3-5 reps
  • Set 2: 90% of Set 1, 3-5 reps

Press

  • Warm up with some presses at lighter weight
  • Set 1: 60% of 1RM, 3-5 reps
  • Set 2: 90% of Set 1, 3-5 reps

Cash-Out:

3 rounds for time of 30 double-unders + 15 knees to elbows.  If you can’t do double-unders yet, sub 90 jump rope skips during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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