“BACK TO BACK” WOD 8/1/22

WARM UP:
1K Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility

WIN & FIT
SKILL:
3 Sets
5 Box Piked HSPU w/ a 3 Sec. Negative
10 Banded Lat Pull Down
10 Banded Face Pulls
*Adv. SHSPU
LIFT:
Back Squat (Every :90)
8 x 1
*Build to 85-90%
WOD:
“BACK TO BACK”
3 Rounds
20 Back Squat (115/75) (95/65)
10 HSPU
1K/800 M. Bike
*FIT= 15 H.R.P.U.

AT HOME
SKILL:
3 Sets
:45 Sec. High Plank + 8 Push Ups
*Rest 1 Min.
LIFT:
EMOM 8
ODD: Weighted Wall Sit
EVEN: Rest
WOD:
3 Rounds
20 KB/DB Squats
15 H.R.P.U.
30 Mtn. Climbers