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Home / Uncategorized / “KALTEEN BARS” WOD 4/9/19

“KALTEEN BARS” WOD 4/9/19

0

WARM UP:

400 M. Run or Row

Then:

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squats

5 Push Press + 5 Push Jerk

Then:

Mobility


WIN

SKILL:

3 Sets

8 Shoulder Taps + 20 Sec. Elevated Hollow Hold

Then:

3 Sets

25 Ft. Handstand Walk

LIFT:

Every 75 Sec. (7 Sets)

1 Push Press + 1 Jerk

*Build

WOD:

“KALTEEN BARS”

15 Min. Running Clock

1 Mile Run

Then: (With time remaining)

10 S2O (135/95) (115/75)

10 S2O (165/105) (135/95)

10 S2O (185/115) (165/105)

10 S2O (205/125) (185/115)

10 S2O (225/135) (205/125)

*Score = Total S2O reps completed.


FIT

SKILL:

EMOM 9

Min. 1: 20 V-Ups

Min. 2: 20 Hollow Rocks

Min. 3: 45 Sec. Plank

LIFT:

Strict Press

5 x 5

*Build

WOD:

15 Min. Running Clock

1 Mile Run

Then: (With time remaining)

AMRAP

10 Burpees

10/8 Cal. Assault Bike

*Score = AMRAP score.

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