HAPPY BIRTHDAY SON! / “LITTLE D” WOD 9/20/24

HAPPY BIRTHDAY SON! / “LITTLE D” WOD 9/20/24

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 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
3 Sets
8 Ring Rows w/ a 3 Sec. Negative
8e Bottoms Up KB Press
:30 Side Plank L & R
LIFT:
EMOM 10
1 Snatch
*Build to a heavy single for the day.
WOD:
“LITTLE D”
3 Rounds
9 Squat Snatch (135/95) (115/75)
20 Pull Ups
11 Box Jumps (30/24) (24/20)
*We have done this WOD on my sons birthday every year since he’s been born. This year he’s 13!

FIT
SKILL:
3 Sets
8 Ring Rows w/ a 3 Sec. Negative
8e Bottoms Up KB Press
:30 Side Plank L & R
LIFT:
4 Sets
8e DB Split Squat
8 DB RDL
8e Single Leg Glute-Bridge
WOD:
3 Rounds
18 Alt. DB Hang Clean & Jerk (50/35) (45/30)
18 Burpee Box Jumps (20)

AT HOME
SKILL:
EMOM 6
:30 Side Plank
*Alternate L & R
LIFT:
4 Sets
8e DB Split Squat
8 DB RDL
8e Single Leg Glute-Bridge
WOD:
3 Rounds
18 Alt. DB Hang Clean & Jerk
18 Burpee Broad Jumps