Renee
WOD
“Dead Sea”
In Teams of 3…
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155#)
* One person working at a time. Post total reps completed to the whiteboard.
MOVE 45
With 24 Minutes on the Clock…
4 Rounds:
20 Kettlebell Russian Twists
12 Bear Stance Kettlebell Pull Through
30 seconds Kettlebell Squat Figure Eight (30 seconds each direction)
Directly Into…
AMRAP in Remaining:
30 Alternating Single Arm Russian Kettlebell Swings
15 Goblet Squats
30 Kettlebell Windmills (15 each side)
15 Tuck Jumps
Olympic Lifting Class
1. With a 30 Minute Clock:
0:00 – 10:00 – Heavy Triple Strict Press
10:00 – 20:00 – Heavy Double Push Press
20:00 – 30:00 – Heavy Single Push Jerk
* 10 minutes to work up to a heavy set in each lift.
2. Every 90 sec x 7:
3-Position Squat Clean (high hang/low hang/floor)
* Working to a heavy set.
