W WOD – THURSDAY 01.08.19 – “BEEF JERKY”
MOBILITY & WARM UP
1 Round:
20 Calorie Easy Machine
5 Inchworms
15 Calorie Moderate Machine
5 Inchworms o
10 Calorie Fast Machine
5 Inchworms
2 Rounds:
15 Russian Kettlebell Swings (Light Weight)
20 Alternating Reverse Lunges (No Weight)
1 Round:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Kettlebell Swing
9 Kettlebell Swings
6 Kettlebell Reverse Lunges
3 Push Jerks
At Light Weights
Rest 1 minute
6 Kettlebell Swings
4 Kettlebell Reverse Lunges
2 Push Jerks
with Workout Weights
CONDITIONING
“BEEF JERKY”*
3 Rounds For Time:
21 Kettlebell Swings 24/16
14 Kettlebell Reverse Lunges 24/16
7 Push Jerks #52/38
*modify on courtesy of comptrain master
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