“DEAD LEG” WOD 3/3/21

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

 
WIN
SKILL:
M.E. Set of T2B
*Rest 2 Min. 
For Time:
20 T2B
**Record both scores for your records 
LIFT:
Deadlift
21 @ (225/155)
*Rest 2 Min. 
15 @ (225/155)
*Rest 1 Min. 
9 @ (225/155)
WOD:
“DEAD LEG”
3 Rounds
10 Box Jump Overs (24/20)
15 T2B
15/12 Cal. Bike
*10 Min. Cap
 

 
FIT
SKILL:
EMOM 9
M1: 7 Strict Hanging Knee Raises
M2: 20 V-Ups
M3: 20 Tuck Ups 
LIFT:
4 Sets
8e BB Split Squats 
8 Banded G.M.
8 Weighted Glute-Bridges
WOD:
Every 90 Sec. Until Failue…
40 Single Unders 
8 Hanging Knee Raises
16 Jumping Lunges
*Stop at 7 Rounds
 

 
AT HOME
SKILL:
EMOM 8
ODD: 20 V-Ups
EVEN: 20 Tuck Ups 
LIFT:
4 Sets
8e Split Squats 
8 Weighted G.M.
8 Weighted Glute-Bridges
WOD:
EMOM… Until Failure 
50 Single Unders or 35 DU
20 Jumping Lunges
*Stop at 8 Min. 
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