“ESCAPE FROM CHATEAU D’IF” WOD 7/29/22

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: 12 Banded Strict Pull Ups
EVEN: 7 Strict T2B
LIFT:
Tall Snatch
3 x 3
*Empty BB
Then:
Hang Squat Snatch
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
*Work on catching in the squat every rep.
WOD:
“ESCAPE FROM CHATEAU D’IF”
15-9-6
Wall Ball (20/16) (16/14)
C2B Pull Ups
-Rest 2 Min.-
15-9-6
OHS (95/65) (75/55)
T2B
-Rest 2 Min.-
15-9-6
Thruster
Bar Facing Burpees
*16 Min. Cap.

FIT
SKILL:
EMOM 6
ODD: 12 Banded Strict Pull Ups
EVEN: 10 Weighted V-Ups
LIFT:
Front Squat
5 x 2
*Build
**Perform a lift every :90
WOD:
AMRAP 16
6 Wall Ball (20/16) (16/14)
6 Jumping Pull Ups
6 S2O (75/55) (65/45)
6 Hanging Knee Raises
*Add 2 Reps to each movement every round.
**Scale up to regular Pull Ups and T2B accordingly.

AT HOME
SKILL:
EMOM 6
ODD: 10 Weighted Hollow Rocks
EVEN: 10 Weighted V-Ups
LIFT:
S.A. DB/KB Thruster
4 x 6e
*Build with what you got.
**Perform a lift every :90
WOD:
AMRAP 16
6 S.A. KB/DB Thrusters
6 Burpee Broad Jumps
6 S.A. DB/KB S2O
6 Sit Ups
*Add 2 Reps to each movement every round.
**Use what you got.