“.3 PREP C” WOD 2/23/21

 
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 OHS
10 Snatch Extension
Then:
Mobility
 

 
WIN
SKILL:
EMOM 9
MIN. 1: 30 Sec. Assault Bike Sprint (All Out)
MIN. 2: 25 Ft. HSW or 8e Shoulder Taps
MIN. 3: 6e Alt. Pistols or 20 Air Squats
LIFT:
Warm Up Snatch to 70% 1RM
WOD:
“.3 PREP C”
EMOM 12
ODD: 6 HSPU
EVEN: 1 Snatch @ 70%
Rest 2 Min.
4 Min. Cap
Work to a 1RM Snatch for the day.
*Adv. SHSPU
**Score = final weight lifted.
 

 
FIT
SKILL:
EMOM 9
MIN. 1: 30 Sec. Assault Bike Sprint (All Out)
MIN. 2: W.F. Handstand Hold or Push Up Hold
MIN. 3: 20 Air Squats
LIFT:
Warm Up Deadlift to 65% 1RM
WOD:
EMOM 12
ODD: 12/10 Cal. Bike
EVEN: 1 DL @ 65%
Immediately Into:
AMRAP 6
5 Deadlift
10 Push Ups
15 Sit Ups
 

 
AT HOME
SKILL:
EMOM 8
ODD: W.F. Handstand Hold or Push Up Hold
EVEN: 20 Air Squats
WOD:
EMOM 12
ODD: 40 Wide Mtn. Climbers
EVEN: 10 S.D.H.P
Immediately Into:
AMRAP 6
5 S.D.H.P
10 Push Ups
15 Sit Ups
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