“AMANDA’S TWIN” WOD 5/26/23

WARM UP:
50 Jump Rope Singles
10 Bumper Jacks 2″/4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility


 

WIN
SKILL:

3 Sets
10 Ring Swings
3-5 Strict Pull Ups + 10 PVC Pipe Presses
LIFT:
Snatch 1st Pull + Full Snatch
2 + 2 @ 65%
2 + 2 @ 70%
2 + 2 @ 75%
2 + 1 @ 80%
WOD:
“AMANDA’S TWIN”
For Time:
10 Ring Muscle Ups
10 Squat Snatch (135/95) (115/75)
20 HSPU
8 Squat Snatch
20 HSPU
6 Squat Snatch
10 Ring Muscle Ups
*Sub. Box Piked HSPU and 20 T2R accordingly.
**15 Min. Cap


 

FIT
SKILL:

3 Sets
10 Banded Lat Pull Down
15 Banded Lateral Raises
20 Banded Tricep Extension
LIFT:
Strict Press
5 x 4 w/ a 3 Sec. Negative
*Build
WOD:
5 Rounds
14/11 Cal. Bike
20 T2R
*15 Min. Cap


 

AT HOME
SKILL:

3 Sets
10 Reverse Bicep Curls
M.E.Tricep Extensions
LIFT:
DB/KB Strict Press
5 x 8e w/ a 3 Sec. Negative
*Build
WOD:
5 Rounds
200 M. Run
20 Jumping Lunges

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