“FARAMIR” WOD 5/8/26

“FARAMIR” WOD 5/8/26

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
LIFT:
Snatch 1st Pull + Snatch
2 + 2 @ 60%
2 + 2 @ 65%
3 x 2 + 2 @ 70%
*Work on your barbell pathway. Focus on positioning. Return to the floor for each Snatch. Nm
WOD:
“FARAMIR”
2 Rounds
10 Squat Snatch (RX 135/105) (M50+ 115/85) (L1 95/65)
15 Box Jump Overs (24/20)
10 Devils Press (50/35×2) (M50+ 40/30×2) (L1 35/20×2)
15 T2B
*From the floor w/ all movements.

FIT
LIFT:
4 Sets
:30 Weighted Wall Sit
Immediately Into:
6 Broad Jumps
WOD:
3 Rounds
10 Back Squat (RX & M50+ 135/95) (L1 115/75)
15 Box Jump Overs (24/20)
20 Alt. DB Snatch (50/35) (M50+ 40/30) (L1 35/20)

AT HOME
SKILL:
3 Sets
50 Ft. DB/KB O.H. Walk (One DB/KB Up and the other racked)
45 Sec. Plank
*Rest as needed
**Switch the DB/KB at 25 Ft.
LIFT:
3 Sets
10 Forward Raises
10 Lateral Raises
10 Reverse Fly’s
WOD:
3 Rounds
10 Jumping Lunges
15 Box Jumps
20 Alt. DB Snatch