Movement Warm-up

 

·    Devil’s Press

·    Wall-balls

·    Deadlifts

·    Clean & Jerks

·    Kettle-bell Single Arm Overhead Lunge Steps

 

10 minutes

 

WOD 1

9 Minute AMRAP

 

·   5 Devil’s Press

·   10 Sit-ups OR 6 GHD’s

·   15 Wall-balls (RX 9/6 kg)

 

Rest 2 minutes

 

WOD 2

9 Minute AMRAP

 

·   5 Deadlift (RX 100/70 Kg)

·   10 Kettle-bell single arm Overhead Lunge Steps

·   15/12 Calories

 

Rest 2 minutes

 

WOD 3

9 Minute AMRAP

 

·   5 Clean & Jerks (RX 60/40 Kg)

·   30 Double-unders

·   100 meter run

 

Stimulus:

·   Consistent sets

·   Short recovery