Saturday, 4/21/2018

Fundamentals 3
Kettlebells
SODO Only - 11:00 a.m.



Warm Up
100 Single Unders
20 Wall Balls
10 Burpees
20 Wall Balls
100 Single Unders

Joint Prep
Group Circle Up
Schmalls

Score Type:: Total Time

“Schmalls”
For Time
800 meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-Ups
Then, 800 meter Run
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WOD (split people up and have them all start on a different 5min amrap)
5 Min AMRAP
3 Pull Ups/ Ring Rows
5 Push Ups
7 Squats

Rest 2 Min
5 Min AMRAP
3 Renegade Rows
5 Burpees
7 Sit Ups

Rest 2 Min
5 Min AMRAP
100m Run With Med Balls
3 Wall Balls
5 Medball Sit Ups
7 Bearhug Medball Lunges

Rest 2 min
Buy Out (everyone together)
800m Run

Comments

Casey Arena 5 months ago / Reply

Schmalls: 40:20

Daniel Kessler

Daniel Kessler 5 months ago / Reply

Schmalls: 38:44

Emma Hong

Emma Hong 5 months ago / Reply

04/20/2018 - WOD: 14:54
Notes: Row

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