WOD
13 March 2019 | by Jarno

LET’S GET PHYSICAL

WOD: 14 March 2019

A. Bench Press
8 minutes to find your 5 RM

B. Bench Press
3 | ME | 3" @70% of your 5 RM

C. For time ( TC 35 minutes )
10-15-20-25-30-25-20-15-10 reps of:
Calories on the  Ski-erg
Double Unders

note:
- perform 5 Shuttle Sprints ( 10 m. ) at the end of each set of Double Unders.
- RX Double Unders must be unbroken. Every trip on the Doubles is a 200 m. Run penalty, performed immediatly.

LET’S GET PHYSICAL

Powerlifting: 14 March 2019

A. Deadlift
5 | 5 | 3” in tempo C-1-1-1

B1. Dumbbell Bench Press
3 | 8 | '60 in tempo C-0-1-0

B2. Dumbbell Row
3 | 8L + 8R | '60 in tempo C-0-1-0

C1. Kettlebell Box Step-Up
3 | 8L + 8R| 0”

C2. Box Dips
3 | 12 | '60