“POWER RANGER” WOD 5/30/23

“POWER RANGER” WOD 5/30/23

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
Then:
Mobility

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WIN
SKILL:
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Hollow Holds
*Rest 1 Min.
LIFT:
Snatch 1st Pull (3 Sec. Hold) + Full Snatch
2 + 1 @ 60%
2 + 1 @ 65%
2 +1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
*Return to the floor after the 1st pull.
WOD:
“POWER RANGER”
For Time: (10 Min. Cap)
40/35 Cal. Row
50 DB Snatch (50/35) (45/30)
20 Burpee Box Jump Overs (24/20)

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FIT
SKILL:
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Hollow Holds
*Rest 1 Min.
LIFT:
DB Box Step Ups
4 x 8e
*Build
WOD:
4 Rounds (10 Min. Cap)
12/10 Cal. Row
10 Box Jump Overs (24/20)
10 Wall Ball (20/14)

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AT HOME
SKILL:
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Hollow Holds
*Rest 1 Min.
LIFT:
Goblet Curtsey Lunges
4 x 8e
*Build
WOD:
4 Rounds (10 Min. Cap)
40 Mtn. Climbers
20 DB/KB Snatch
10 Burpee Broad Jumps