Today’s WOD

09-27-2023
Warm-up

2-minutes machine

3 Rounds:
12 Push Ups (Hand Release)
12 Kb Dead Lift
30-45sec of skipping or double unders

Back Rack Lunge (Weight)

Extended warmup, movement mechanics and prep.

6 sets: aiming for every 2.5min (15min)
10-10-10-5-5-5 per leg, Back Rack or Farmer Lunge

30-45-sec of gymnastic work or 10x heavy DB RDL

Conditioning (Calories)

E3MOM x 9 min (3 rds) of:
20 Kettlebell Swings, 55/35 (70/55) or 15 pull ups
60-sec machine sprint
Rest remainder
 

E3MOM x 9 min (3 rds) of:
15 Double KB Push Press, 35/25 (50/35)
60-sec machine sprint
Rest remainder

Either section can be done first/second

Score is CALORIES !