WoD - Jun. 13, 2017

30 Seconds on/30 Second off 

Rowing  calories 

Knees to Elbows 

Dumbbell Cleans 35/25#

3 sets each

2 minutes rest between each grouping 

30 Seconds on/30 Seconds off

Shuttle Sprints ( rig to rig) 

Wipers laying on back holding DB’s 20/15# 

KB swings 2/1.5 pood 

3 sets of each

Notes

The idea between the 30/30 is too move as fast as possible per set. Each set should not be paced but it should still be performed with good quality movement.

Core

Weight Side Plank Holds

20 seconds on /20 seconds off 4 set each side 25/15#

30 Seconds on/30 Second off 

Rowing calories 

Knees to Elbows 

KB Cleans 1.5/1 pood 

3 sets each 

30 Seconds on/30 Seconds off 

Shuttle Sprints ( rig to rig) 

Wipers laying on back holding DB’s 20/15# 

KB swings 2/1.5 pood

3 sets of each

Notes 

The idea between the 30/30 is too move as fast as possible per set. Each set should not be paced but performed with good quality movements. 

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