WOD
Bulgarian Split Squat
4×10 per side
“Antisocial”
4 Rounds
15 Medicine Ball Cleans (20/14)
15 Hollow Rocks
WOD Guidance & Goals:
Bulgarian split squats are to be completed with a dumbbell in each hand and your back toe on a bench. Do 10 reps on one leg then 10 on the other. Keep the same weight across. The metcon is meant to be short and sweet. Do unbroken medball cleans and big sets of hollow rocks. Target 5 minutes.
Post Weight and Time to Comments.
ENDURANCE
2 mile run for time
20# lunges
6:32 – 12# / 8 – 15# ball slams
20#
5:09 rx
10#
5:27 rx (ish)
25# / 4:02 rx
20# 4×9 no I could not get one more rep I could barely get to 9
4:40 14# -HRs can get better
25# / 8:44 (with 200m run added each round)
35#/4:26 RX
25# / 4:32 rx
15#
6:50 20#, HRs iffy
25# / 4:19 Rx
25#
4:45 14#, bent knee
25# / 4:25 rx
45# / 4:06 Rx
25# / 5-something rx
35# / 5:05 rx
35#/3:47 Rx
25# / 4:11 Rx
20# / 4:25 Rx
15#/ 5:19 rx
25# Latvian split squats/6:19rx
20#; 6:47: 14#/bent knee HR
#25
5:32 rx
35# / 4:27 rx