“CHAMPION” WOD 8/3/22

WARM UP:
400 M. Row or Run
Then:
2 Rounds 
10 Pass Throughs
10 Good Mornings
10 OHS
10 Push Press
Then:
Mobility


WIN
SKILL:
EMOM 6
6 Unbroken T2B
*If you can’t do 6 pick a number that you can do.
LIFT:
Hang Split Clean
3 x 3
*Empty Bar. Work on back foot hitting first.
Then:
Split Jerk
7 x 1
*Build to a heavy technically sound single.
WOD:
“CHAMPION”
For Time:
1K Row
75 S2O (75/55) (65/45)
25 T2B
*10 Min. Cap.


FIT
SKILL:
EMOM 6
6 Unbroken Hanging Knee Raises
*If you can’t do 6 pick a number that you can do.
LIFT:
Push Press
6 x 2
*Build heavier then week 13
WOD:
3 Rounds
325 M. Row
20 S2O (75/55) (65/45)
10 Hanging Knee Raises
*10 Min. Cap.


AT HOME
SKILL:
3 Sets
8e DB/KB Bent Row
2 Wall Walks
LIFT:
DB/KB O.H. Press
4 x 8e
WOD:
3 Rounds
200 M. Run
20 DB/KB S2O
20 Sit Ups
*Use what you got.

Recent Posts