“ASSAULT BALL” WOD 1/11/22

WARM UP:
1K Bike
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms w/ Scorpions
Then:
Mobility

WIN

SKILL:

3 Sets

10 Banded Lat Pull Down

10 Banded Face Pulls

10 Band Pull Aparts

LIFT:

Deadlift

*Build to 80%

3 x 5 @ 80%

WOD: (10 Min. Cap)

“ASSAULT BALL”

25-20-15-10

Wall Ball (30/20) (20/14)

Cal. Bike

*Ladies Cal. Bike = 20-16-12-8

FIT

SKILL:

3 Sets

10 Banded Lat Pull Down

10 Banded Face Pulls

10 Band Pull Aparts

WOD:

Hex Bar Deadlift

*Build to 80%

3 x 5 @ 80%

WOD: (10 Min. Cap)

“ASSAULT BALL”

25-20-15-10

Wall Ball (30/20) (20/14)

Cal. Bike

*Ladies Cal. Bike = 20-16-12-8

AT HOME

SKILL:

3 Sets

10 Y’s, T’s, W’s

10 Reverse Fly’s

LIFT:

Deficit Deadlift w/ DB or KB

5 x 8

*Stand on something the elevates you 4″ off the ground.

WOD: (10 Min. Cap)

25-20-15-10

Goblet Squat

Mtn. Climber × 2

*Use what you got.