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Tuesday 05.12.2020

POSTED ON May 11, 2020

Tuesday | 05.12.2020

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Warm Up:
5 sumo inch worm
5 strokes rower arms only
5 strokes rower legs only
1 Starlord Complex light kettlebell
:10 supinate deadhang + toes 2 bar practice
Complete 3 sets
 
WOD: “Starlord” 20min AMRAP
*Starlord Complex (1 dual kettlebell snatch + 1 dual kettlebell front squat + 1 dual kettlebell reverse lunge left + 1 dual kettlebell reverse lunge right)
*This Complex is 4 reps total
*Substitute Rowing with 300m run (second stop sign and back)
 
RX (Level 1)
20/16 cal row
3 dual kettlebell starlord complex’s (44/26)
10 toes 2 bar
Intermediate (Level 2)
20/16 cal row
3 dual kettlebell starlord complex’s (35/18)
10 toes 2 bar
 
Beginner (Level 3)
20/16 cal row
3 dual kettlebell starlord complex’s (35/18)
10 hanging knee raise
 
WOD 2:
8min EMOM
Plank :20-:30 remaining time sit ups

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