WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 10
ODD: 4 Ring MU
EVEN: 7 HSPU
*Sub. Ring MU for Toe Hip Transitions accordingly.
LIFT:
Back Squat
4 @ 60%
4 @ 65%
3 2 70%
2 x 3 @ 80%
WOD:
“DEATHSTROKE”
SKILL:
EMOM 10
ODD: 4 Ring MU
EVEN: 7 HSPU
*Sub. Ring MU for Toe Hip Transitions accordingly.
LIFT:
Back Squat
4 @ 60%
4 @ 65%
3 2 70%
2 x 3 @ 80%
WOD:
“DEATHSTROKE”
For Time: (12 Min. Cap)
40 Cal. Row
30 Cal. Assault Bike
30 Bar Facing Burpees
30 Cal. Assault Bike
40 Cal. Row
FIT
SKILL:
4 Rounds
10 H.R. Push Ups + 45 Sec. Push Up Plank Hold
*Rest 1 Min. Between sets.
LIFT:
Front Squat
5 x 5
*Pause for 3 Sec. at the Bottom.
**30 Sec. Wall Sit after each set.
WOD:
SKILL:
4 Rounds
10 H.R. Push Ups + 45 Sec. Push Up Plank Hold
*Rest 1 Min. Between sets.
LIFT:
Front Squat
5 x 5
*Pause for 3 Sec. at the Bottom.
**30 Sec. Wall Sit after each set.
WOD:
“DEATHSTROKE”
For Time: (12 Min. Cap)
40 Cal. Row
30 Cal. Assault Bike
30 Bar Facing Burpees
30 Cal. Assault Bike
40 Cal. Row
Recent Posts
