WOD: April 11, 2019

PULL / PUSH

STRENGTH

• Bent Over Landmine T-Bar Row w/ Band – 5 x 5

CIRCUIT 1 – 3 Rounds

• 800m Row / 15c Ride / 2 min Run
• Pull Ups x 10
• Overhead Farmer’s Walk x :45 sec

CIRCUIT 2 – 4 Rounds

Conduct a “pre” round with no weight added to the barbell to determine your optimal training weight – a weight that will be challenging but not so heavy as to break your good form.

• Landmine Split Squats x 8 (each side)
• Single Arm Landmine Meadows Row x 8 (each side)
• Single Arm Landmine Floor Press x 8 (each side)
• Landmine Squat + OH Press x 8

CONDITIONING/CORE – 6-20-10

6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.

• MB Windmill Slams
• Jump Over Burpees

• Loaded Deadbugs
• Hollow Body Hold

• Kneeling Landmine Core Rotations
• Loaded Alternating Leg Lowers