MOB+SKILL+METCON

 
Omry Peled  
 
יוני 24, 2015  

WOD

Mobility

-hips and ankles

-shoulders

skill

DB squat snatch

metcon

Complete as many rounds as possible in 12 minutes of:
70-lb. dumbbell squat snatches, 10 reps
20 box jumps, 24-inch box

Post rounds completed to comments.

Endurance

Skill

DU

Interval

6*400m  row

Go all out!

"Kelly"

 
Omry Peled  
 
דצמבר 17, 2014  

Benchmark WOD

"Kelly"

5 rounds for time, of:

400m run

30 box jumps

30 wall-balls

EnduranceWOD

4 interval of:
400 meter row
12 ktb deadlift
9 ktb swing
6 goblet squat
Use one kettlebel
Rest as needd
GO HEAVY!