“BISON” WOD 5/9/22

“BISON” WOD 5/9/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds 
10 Pass Throughs
10 Good Mornings 
10 Front Squats 
5 Inch Worms + Scorpions 
Then:
Mobility 

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WIN
SKILL / LIFT:
EMOM 12
ODD: 5 Back Squats
EVEN: 10 DB Bench Press (Hammer Grip)
*For the Squat build to 75% by Min. 9 and finish at that weight. On the DB Bench pick a weight you can do all reps with.
WOD:
“BISON”
E3MOM… (For as long as possible)
35 Double Unders 
9 Thrusters (95/65) (75/55) 10′
9 Bar Facing Burpees
*Stop at 10 Rounds.
**Score = Total Rounds and Reps Completed.
***Scale DU to 70 SU

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FIT
SKILL / LIFT:
EMOM 12
ODD: 5 Back Squats
EVEN: 10 DB Bench Press (Hammer Grip)
*For the Squat build to 75% by Min. 9 and finish at that weight. On the DB Bench pick a weight you can do all reps with.
WOD:
E3MOM… (For as long as possible)
70 Single Unders 
10 Wall Ball (20/14) 10/9′
10 Burpees
*Stop at 10 Rounds.
**Score = Total Rounds and Reps Completed.
***Scale up to 35 D.U.

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AT HOME
SKILL / LIFT:
EMOM 12
ODD: 8 Goblet Squats
EVEN: 8 Push Ups
WOD:
E3MOM… (For as long as possible)
35 Double Unders (70 SU)
10 DB/KB S.A. Thruster
10 Burpees
*Stop at 10 Rounds.
**Score = Total Rounds and Reps Completed.