“COMET” WOD 8/9/24

WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 W.F. OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Snatch Extension
10 Split Jerk Presses
Then:
Mobility

WIN
SKILL:
3 Sets
20 Hollow Rocks
:30 Front Plank
20 V-Ups
*Rest 1 Min.
LIFT:
EMOM 10
ODD: 1 Snatch
EVEN: 1 Clean & Jerk
*Build with one bar
WOD:
“COMET”
AMRAP 9
2-4-6-8-10-Etc.
DB Snatch (50/35) (45/30)
Burpee B.J.O. (24/20)

FIT
SKILL:
3 Sets
20 Hollow Rocks
:30 Front Plank
20 V-Ups
*Rest 1 Min.
LIFT:
Strict Press
5 x 4
*Build
WOD:
“COMET”
AMRAP 9
2-4-6-8-10-Etc.
DB Snatch (50/35) (45/30)
Burpee B.J.O. (24/20)

AT HOME
SKILL:
3 Sets
20 Hollow Rocks
:30 Front Plank
20 V-Ups
*Rest 1 Min.
LIFT:
DB Alt. Strict Press
5 x 8e
WOD:
AMRAP 9
2-4-6-8-10-Etc.
DB/KB Snatch
Burpee Broad Jump