WU:
3 Rounds of -
Standing lunge w/Twist x10
Plank/PU x10
Scap PU x10
Back Raise x10
Floor Slides x8
Stretch: Chest, triceps and shoulders
SWOD:
A1. Shoulder Press 4-6 reps (50kg(6)-55kg(6)-60kg(6)-65kg(5)-70kg(F)-67.5kg(1))
* 1min Rest *
A2. Plank 60-90sec
WOD:
40kb Swings 20kg
20 Burpees
30kb Swings 20kg
15 Burpees
20kb Swings 20kg
10 Burpees
10kb Swings 20kg
5 Burpees
Time: 5'10
EOW:
Back Squat 3x5 (50kg-70kg-80kg)
Comment:
That WOD was a quick grinder, just dont stop is the only way to get through it. Was behind after the first set of KB swings.... had to smash the burpees. After the wod I had to go outside for a bit, thought it was puke time....my lungs were burning and I was a little dizzy.... SHIT that was fun ;)
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