Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)
STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)
STRENGTH:
KETTLEBELL COMPLEX:
SA KB ROW
SA KB SWING (RUSSIAN)
SA KB THRUSTER
Rep Scheme: 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 (each arm)
Pick A Weight you can manage.
WOD:
Annie On The Run
50-40-30-20-10
Double Unders (double reps if doing singles)
Ab Mat Sit Ups
200 Meter Run after each round (carry med ball for advanced)