“KB SPRINTER” WOD 7/30/21

“KB SPRINTER” WOD 7/30/21

WARM UP:
1K Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
Then:
Mobility

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WIN
SKILL:
3 Sets
8 Landmine Row w/ Rope
8 Banded Lat Pull Down
8 Banded Face Pulls
LIFT:
Jerk (Every 90 Sec.)
8 × 1
*Build to 90%
WOD:
“KB SPRINTER”
For Time:
25/20 Cal. Bike
20 KB Squats (53/35×2)
15 Burpee Box Jump Overs (24/20)
10 KB S2O

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FIT
SKILL:
3 Sets
8 Landmine Row w/ Rope
8 Banded Lat Pull Down
8 Banded Face Pulls
LIFT:
Push Press (Every 90 Sec.)
8 x 3
*Try and build heavier then last week
WOD:
For Time:
25/20 Cal. Bike
20 KB Squats (53/35×2)
15 Burpee Box Jump Overs (24/20)
10 KB S2O

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AT HOME
SKILL/ LIFT:
3 Sets
15 Weighted Sit Ups
8e DB S.A. Push Press
8e DB Bent Row
WOD:
For Time:
25 KB/DB Swings
20 KB/DB Squats
15 Burpee Broad Jump
10 KB/DB S2O
*Try and use 2 (KB/DB) for Squats and S2O