“MCFLY” WOD 10/4/24

“MCFLY” WOD 10/4/24

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
8e DB Bent Row
10 Banded Lat Pull Down
20 Band Pull Aparts
LIFT:
Full Snatch
2 @ 65%
2 @ 70%
2 x 2 @ 75%
2 @ 80%
WOD:
“MCFLY”
For Time:
100 Ft. KB Racked Walking Lunges (53/35×2) (44/26×2)
Then:
5 Rounds
250 M. Row
10 OHS (115/75) (95/65)
Then:
100 Ft. KB Racked Walking Lunges

FIT
SKILL:
3 Sets
8e DB Bent Row
10 Banded Lat Pull Down
20 Band Pull Aparts
LIFT:
10-8-6-4-2
Back Squat
*Build
WOD:
For Time:
100 Ft. KB Racked Walking Lunges (53/35×2) (44/26×2)
Then:
5 Rounds
250 M. Row
10 Back Squat (115/75) (95/65)
Then:
100 Ft. KB Racked Walking Lunges

AT HOME
SKILL:
EMOM 6
:30 Side Plank
*Alternate L & R
LIFT:
10-8-6-4-2
Paused Goble Squat
*Build
**:2 Pause at the bottom.
WOD:
For Time:
100 Ft. KB/DB Racked Walking Lunges
Then:
5 Rounds
250 M. Row
10 Goblet Squats
Then:
100 Ft. KB/DB Racked Walking Lunges