Sunday September 16, 2018

STRENGTH
KB Windmill
Light Weight
3x6/side


WOD

3 RFQ- 10 minute cap
12 DB bench press -moderate
12 DB row- moderate
200 m run
-then-
3 RFQ- 10 minute cap
8/leg later step up
8/side suitcase deadlift
200 m run
-then-
3 RFQ- 10 minte cap
:30 hollow hold
10 jackknife
10/side mountain climber

Sunday September 9, 2018

STRENGTH
RussianKB Swings
15 minutes to work on increasing sets of 14 swings
* Start at a moderate weight- increase from there as long form remains good

WOD
4 Rounds for Quality
500 m row or run
:45 overhead plate hold
8/leg back lunge with knee drive
10 banded side steps while in a 1/4 squat position