Home » 30 minute workouts » WOD 4-7-2015

WOD 4-7-2015

0 votes

wod472015Warm-up (No Measure)

3 Rounds NFT (not for time) of:

  • 20 Kettlebell Swings (face level)
  • 10 Overhead Walking Lunges (use a plate)
  • 5 Strict Pull-Ups

Metcon (Weight) *repeat 7 times (7 rounds)

EMOTM 21minutes (set clock for 21 minutes and finish all rounds)

  • Min 1: 5 Ground to Overhead (135/95) Shoulder Press or Push Press or Push Jerk (scale down if needed)
  • Min 2: 3 Muscle Ups or 8 C2B Pull Ups or 12 Pull Ups
  • Min 3: 40 DU’s or 120 singles (jump rope)

Originally posted 2015-04-07 13:42:25.

FacebookTwitterGoogle+Share

Tags: , , , , , ,

Comments are closed.