“VALIDUS” WOD 3/11/25

“VALIDUS” WOD 3/11/25

WARM UP:
400 M. Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch / Clean Extension
Then:
Mobility

WIN
SKILL:
3 Sets
20 Hollow Rocks 
7 Strict Pull Ups
M.E. Banded Tricep Extension
LIFT:
EMOM 8
ODD: 1 Snatch 
EVEN: 1 Clean & Jerk
*Build as you go.
WOD:
“VALIDUS”
With a Running Clock:
MIN. 0-5
20/16 Cal. Row
Then:
In the time remaining work to a 1RM Snatch for the day.
MIN. 5-10
20/16 Cal. Row
Then:
In the time remaining work to a 1RM Jerk from the rack for the day.
MIN. 10-15
20/16 Cal. Row
Then:
In the time remaining work to a 1RM Clean for the day.
*Score = Total Weight
**Goal is lift as heavy as you feel capable of in prep for these lifts come 25.3.

FIT
SKILL:
3 Sets
20 Hollow Rocks 
7 Banded Strict Pull Ups
M.E. Banded Tricep Extension
LIFT:
EMOM 9
MIN. 1: 3 Front Squats
MIN. 2: 50 Single Unders (25 D.U.)
Min. 3: 3 S2O
*Work with a weight you can do both lifts with. You may add weight as needed.
WOD:
With a Running Clock:
MIN. 0-5
AMRAP
20/16 Cal. Row
10 Front Squats*
50 Single Unders (25 D.U.)
MIN. 5-10
AMRAP
20/16 Cal. Row
20/16 Cal. Bike
MIN. 10-15
AMRAP
20/16 Cal. Row
10 S2O*
50 Single Unders (25 D.U.)
*(RX 95/65) (M50+ & L1 75/55)
**Score = Rounds and Reps per AMRAP

AT HOME
SKILL:
3 Sets
20 Hollow Rocks 
M.E. DB/KB Tricep Extension
LIFT:
EMOM 9
MIN. 1: 5 Goblet Squats
MIN. 2: 50 Single Unders (25 D.U.)
Min. 3: 5e KB/DB S2O
*Use what you got.
WOD:
With a Running Clock:
MIN. 0-5
AMRAP
400 M. Run
10 Goblet Squats
50 Single Unders (25 D.U.)
MIN. 5-10
AMRAP
400 M. Run
100 Single Unders (50 D.U.)
MIN. 10-15
AMRAP
400 M. Run
10 DB/KB S2O
50 Single Unders (25 D.U.)
*Score = Rounds and Reps per AMRAP