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 !