“ARCH RIVALS” WOD 4/30/21

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility


WIN
SKILL:
EMOM 8
5 Strict HSPU
*Use 1-2 Abmats as needed
LIFT: 
Snatch (Every 90 Sec.)
7 x 1
*Build to a heavy single for the day
WOD:
“ARCH RIVALS”
Teams of 2:
AMRAP 5
M.E. HSPU 
*Do Tit for Tat. Whatever number athlete 1 hits. Athlete 2 must match
-1 Min. Break-
AMRAP 10
12/10 Cal Row
10 Bar Facing Burpees
*One person starts on Rower and the other Burpees.
**Score = Total of both AMRAP’s


FIT
SKILL:
3 Sets
50 Ft. DB O.H. Walk (25Ft. L & R)
10 Banded Lat Pull Down 
10 Banded Face Pull
LIFT: 
5 Sets
10 DB Bench Press
10 DB RDL’s
WOD:
“ARCH RIVALS”
Teams of 2:
AMRAP 5
M.E. Partner Push Ups
*Do facing each other. Do a Tit for Tat Push Up. After each rep clap hands while in the push Up position.
-1 Min. Break-
AMRAP 10
12/10 Cal Row
10 Bar Facing Burpees
*One person starts on Rower and the other Burpees.
**Score = Total of both AMRAP’s


AT HOME
SKILL:
3 Sets
50 Ft. DB O.H. Walk (25Ft. L & R)
20 Banded Pull Aparts
LIFT: 
5 Sets
10 DB Bench Press
10 DB RDL’s
WOD:
AMRAP 15
200 M. Run
10 Burpees

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