“MED-BALL BUDDY” WOD 9/13/24

“MED-BALL BUDDY” WOD 9/13/24

WARM UP:
400 M. Row or Run
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:
3 Sets
5 Ring Swings
5 Ring Dip Swings
Then:
3 Sets
3 Unbroken Ring MU
*Sub. Toe Hip Transitions accordingly.
LIFT:
Paused Goblet Squat
4 x 8
*Pause for :3 at the bottom
**Build
WOD:
“MED-BALL BUDDY”
AMRAP 10
2-4-6-8-ETC.
Wall Ball (20/14) 10/9′
Box Step Overs w/ Med-Ball (24/20)
Walking Lunges w/ Med-Ball

FIT
SKILL:
EMOM 8
ODD: 20 Hollow Rocks
EVEN: 45 Sec. Plank
LIFT:
Paused Goblet Squat
4 x 8
*Pause for :3 at the bottom
**Build
WOD:
“MED-BALL BUDDY”
AMRAP 10
2-4-6-8-ETC.
Wall Ball (20/14) 10/9′
Box Step Overs w/ Med-Ball (24/20)
Walking Lunges w/ Med-Ball

AT HOME
SKILL:
EMOM 8
ODD: 20 Hollow Rocks
EVEN: 45 Sec. Plank
LIFT:
3 Sets
8e DB Backward Lunges
8e Single Leg Glute-Bridges
8e Single Leg RDL
WOD:
AMRAP 10
2-4-6-8-ETC.
Squat Jumps
Walking Lunges
Mtn. Climbers × 2