“10.3” WOD 6/9/21

“10.3” WOD 6/9/21

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility

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WIN
SKILL:
3 Sets
10 Unbroken Banded Bar Dips
8 Ring Swings
6 Strict HSPU
*Adv. add a 4″ Deficit
LIFT:
Hang Full Clean (Below the Knees)
3 @ 65%
3 @ 70%
3 @ 75
3 @ 80%
*Work on your barbell pathway. Focus on positioning
WOD:
“10.3”
5 Rounds
5 Bar Muscle Ups
10 Power Cleans (135/105) (115/85)
200 M. Run

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FIT
SKILL:
3 Sets
10 Unbroken Banded Bar Dips
8 Ring Swings
8e Bottoms Up KB Press
LIFT:
DB Bench Press + DB S.L. RDL
5 × 10 + 8e
*Build
WOD:
16-14-12-10-8-6-4
Alt. DB Hang Clean & Jerk (50/35×2)
Cal. Row

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AT HOME
SKILL:
3 Sets
20 Hollow Rocks + 20 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Weighted Tempo Squats
4 x 10
*Pause for 3 Sec. at the top and bottom of the lift
WOD:
16-14-12-10-8-6-4
DB / KB Swing
*200 M. run after each round