“THE HEADLESS HORSEMAN” WOD 10/18/21

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
LIFT:
Snatch Pull + Snatch
2 + 2 @ 60%
2 + 2 @ 65%
2 + 2 @ 70%
2 + 2 @ 75%
WOD:
“THE HEADLESS HORSEMAN”
10 Rounds
3 Ring Muscle Ups
1 Snatch @ 75%
*Sub. MU for 6 T2R accordingly.
**25 Min. Cap

FIT
LIFT:
BB Bench Press
5 x 5
*Build
WOD:
AMRAP 25
50/40 Cal. Bike
20 DB Snatch (50/35)
15 Burpees
10 Hanging Knee Raises

AT HOME
SKILL / LIFT:
3 Sets
:30 Hollow Hold
8e DB Backward Lunge
WOD:
AMRAP 25
100 Double Unders (200 S.U.)
20 DB/KB Snatch
15 Burpees
10 V-Ups