Thursday July 26

July 25th, 2018
by:

Warm-up

Run 1K (Optional)

Strength / Skillwork

Bench Press
8-8-8-8-8
40-50-60-70-80%

WOD

:20 On / :10 Off, 8x through, Alternating movements
[40 Intervals]

  • DB Snatch (Same arm for whole interval)
  • 5 yard Side Shuffles
  • Box Jumps
  • Calorie Bike (x2)
  • Rest Interval (Every 5th interval)

Rx+: 45/30# DB, 24/20″ Box
Rx: 35/20# DB, 20/18″ Box
Calories on the Bike count as 2 reps
Do NOT drop DBs
Start on any exercise, but the rest interval is every 5th interval regardless of where you start.

Elements

:20 on / :10 of, 8x through

  • Lunges
  • Push-ups
  • Russian Twists w/ 15/10# plate
  • Ring Rows

RussianKBS