“18.0B” WOD 2/24/21

WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility


WIN
SKILL:
Ring MU Work
4 Sets
7 Ring Swings
3 Sets
7 Ring Dips
2 Sets
M.E. Ring MU
*Rest 2 Min.
LIFT:
Deadlift
*Build to 70%
5 × 3 @ 70%
WOD:
“18.0B”
AMRAP 9
30 Double Unders
10 B.F. Burpees
*Sub. 60 S.U. accordingly


FIT
SKILL:
4 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
LIFT:
5 Sets
8 DB Bench Press
8e S.L. RDL
WOD:
“18.0B”
AMRAP 9
30 Double Unders
10 B.F. Burpees
*Sub. 60 S.U. accordingly


AT HOME
SKILL:
4 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
LIFT:
3 Sets
10 Y’s, T’s, & W’s
10 Reverse Fly’s
WOD:
“18.0B”
AMRAP 9
30 Double Unders
10 B.F. Burpees
*Sub. 60 S.U. accordingly

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