Monday 4.6.20

Warm Up

400m Jog (or 2 minute bike or row)

5 Inchcrawls

10 Russian Swing s(eye level)

200m Jog  (or 2 minute bike or row)

10 Alternating Body Weight Lunges

5 Inchcrawls

10 Full Kettlebell Swings

10 Weighted Lunges


800m run

40 Kettlebell or Dumbbell Swings  

40 Weighted Lunges

600M Run

30 Kettlebell or Dumbbell Swings

30 Weighted Lunges

400m Run

20 Kettlebell or Dumbbell Swings

20 Weighted Lunges

200m Run

10 Kettlebell or Dumbbell Swings

10 Weighted Lunges

  • The lunges are ideally walking.  Otherwise, do reverse lunges,
  • Use whatever weight you are using for swings for your lunges.  Carry the weight anyway that you find the most “comfortable”

Cash Out:

(Make sure you record you reps. this will be an ongoing progression)

Press Test

Max Reps:

Dumbbell Strict Press (left)

Dumbbell Strict Press (right)

  • Use a DB that you can strict press more than 5 reps

And / Or Push Up Test:

3 Rounds

Max Rep Push Ups

Rest 30 seconds

  • ​If you do not have full chest-to-deck Push Ups, use a book or 2 to measure your depth.
Categories: WOD

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