"Fun With ONE"

EQUIP: KB (c: 70/53, p: 53/35, f: 35/26), Bar (3 progressive loads)

WARM-UP:

*Active Stretch

*400m Run

*10 x Dive Bomber

*10 ea. x 1-Arm OH DB/KB Lunge (light weight)

*10 ea. x 1-Arm OH DB/KB Squat (light weight)

*3 Rounds of 1-Arm/ 1-Leg Burpee Complex

—————————

WOD (1 hour time cap):

“Fun With ONE”

BUY IN: 1 Mile Run

~no rest~

25 x 1-Arm KB Push Press - Right (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Arm KB Push Press - Left (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Leg Shoulder-2-Overhead - Right (c: 65/45, p: 55/35, f: 45/25)

25 x 1-Leg Shoulder-2-Overhead - Left (c: 65/45, p: 55/35, f: 45/25)

~no rest~

10 Rounds -

1 x 1-Leg Burpee - Right

1 x 1-Leg Burpee - Left

1 x 1-Arm Burpee - Right

1 x 1-Arm Burpee - Left

~no rest~

25 x 1-Arm KB Deadlift - Right (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Arm KB Deadlift - Left (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Leg Deadlift - Right (c: 95/65, p: 75/45, f: 65/35)

25 x 1-Leg Deadlift - Left (c: 95/65, p: 75/45, f: 65/35)

~no rest~

10 Rounds -

1 x 1-Leg Burpee - Right

1 x 1-Leg Burpee - Left

1 x 1-Arm Burpee - Right

1 x 1-Arm Burpee - Left

~no rest~

25 x 1-Arm KB Overhead Squat - Right (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Arm KB Overhead Squat - Left (c: 70/53, p: 53/35, f: 35/26)

25 x OH Lunge - Right (c: 115/85, p: 95/65, f: 75/45)(sub: Front Rack Lunge)

25 x OH Lunge - Left (c: 115/85, p: 95/65, f: 75/45)

~no rest~

10 Rounds -

1 x 1-Leg Burpee - Right

1 x 1-Leg Burpee - Left

1 x 1-Arm Burpee - Right

1 x 1-Arm Burpee - Left

~no rest~

BUY OUT: 1-Hundred Double-Under (sub: 100 Lateral Bar Hop)