4TH OF JULY SCHEDULE / “120” WOD 6/30/21

WARM UP:
1K Bike
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
EMOM 8
5 SHSPU
*Use 1-2 Ab-Mats as needed
LIFT:
Hang Snatch
3 @ 60%
4 x 3 @ 65%
WOD:
“120”
For Time:
30/25 Cal. Bike
30 G2O (95/70)
30 S2O
30/25 Cal. Bike

FIT
SKILL:
4 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
LIFT:
Strict Press
5 x 5
*Build
WOD:
For Time:
30/25 Cal. Bike
200 M. Run
30 S2O (95/65)
30/25 Cal. Bike

AT HOME
SKILL:
4 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
LIFT:
Deficit Sumo Deadlift
5 x 8 w/ DB or KB
*Stand on top of a 4″ Deficit
WOD:
For Time:
50 Wide Mtn. Climbers
50 DB/KB S.D.H.P.
50 DB/KB Snatch
50 Wide Mtn. Climbers