Friday, January 18, 2013

Friday January 18, 2013

3 Rounds
10 KB Goblet Squats (35#/53#)
10 KB Clean and Jerk* (35#/53#)
10 KB Cossack Squats (35#/53#)
10 KB Shoulder Press (35#/53#)
10 KB Walking Lunges** (35#/53#)
10 KB Thrusters* (35#/53#)
10 KB Plank Row* (35#/53#)
10 KB Windmills* (35#/53#)
10 KB SDHP (35#/53#)

*5 with each arm.
**OH, Farmer's Carry, Goblet or whatever you choose. Alternate each round.

This WOD is meant to be slow and Methodical. Do not time!

1 comment:

Lisa Hobbs said...

Good wo. Thanks Rayne. Although I think i have some bruises on my arms from the KB in the rack position. Wouldnt be the first time I've injured myself doing one of Rayne's workouts ;)