Wod Sunday 2/19/17

1. Warm-up

Coaches choice

2. Wod prep

Double kettle bell floor press.

5,5,5,5,5 work to a heavy 5

Practice the 1 arm Russian KB swing

3. Wod

Chain Reaction


10 1 arm Russian swings(53,35) 5 on each arm.
10 Hand release push-ups

*3 min. 



250m Row
12 1 arm DB Thruster (50,35) 6 right and 6 left.

*Scale dumbbell load as needed.

*For these two AMRAPS scale the load for 1 arm swings and DB thrusters to a load you can go unbroken with.
For the push-ups you should be looking to get the 10 done in 1 to 2 sets.  Scale the reps of the push-ups to 8 or 6 if needed.  This will help keep up the intensity of the work out producing greater results.

4. Post wod


Chris B.

Posted in WOD

3 thoughts on “Wod Sunday 2/19/17

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