“E-11” WOD 1/27/21

“E-11” WOD 1/27/21

WARM UP:
1K Bike
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

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WIN
SKILL:
EMOM 8
5 HSPU
*Adv. Strict. Those that can add 4″ deficit.
LIFT:
Build to a heavy 3 Position Snatch
Position 1: From Above Knee 
Position 2: From Below the Knee 
Position 3: From the Ground
*Touch and go!
WOD:
“E-11”
4 Rounds
15/12 Cal. Bike
10 DB Snatch (50/35)
10 T2B
*10 Min. Cap

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FIT
SKILL:
4 Sets
8 Weighted Push Ups
Immediately Into:
30 Sec. Weighted Push Up Hold
LIFT:
Deadlift
5 x 5
*Build
WOD:
4 Rounds
15/12 Cal. Bike
10 DB Snatch (50/35)
10 Hanging Knee Raises
*10 Min. Cap

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AT HOME
SKILL:
4 Sets
8 Weighted Push Ups
Immediately Into:
30 Sec. Weighted Push Up Hold
LIFT:
Turkish Get Up
3 x 3e
*Build with what you got
WOD:
4 Rounds
200 M. Run
10 DB Snatch or BB G2O
15 V-Ups
*10 Min. Cap