“A-300” WOD 1/19/21
WARM UP:
400 M. Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility
400 M. Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility
WIN
SKILL:
3 Sets
8E Alt. DB O.H. Press
100 Ft. DB OH Walks (2 DB’s)
10 Bar Roll Outs
LIFT:
EMOM 10
1 Back Squat
*Build to a heavy single
WOD:
“A-300”
AMRAP 15
8 HSPU
8 Bar Facing Burpees
50 Ft. DB O.H. Walking Lunge (50/35)
FIT
SKILL:
3 Sets
8E Alt. DB O.H. Press
100 Ft. DB OH Walks (2 DB’s)
10 Bar Roll Outs
LIFT:
EMOM 10
1 Deadlift
*Build to a heavy single
WOD:
AMRAP 15
8 HRPU
8 Bar Facing Burpees
50 Ft. DB Walking Lunge (50/35)
AT HOME
SKILL:
20 Sec. Handstand Hold
20 Hollow Rocks
LIFT:
Weighted Push Ups
8-6-4-2-4-6-8
*Build heavier then last week
WOD:
AMRAP 15
8 HRPU
8 Burpees
24 Backward Lunges
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