“FLYWHEEL” WOD 4/16/21

WARM UP:
1K Bike
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility


WIN
SKILL:
3 Sets
50 Ft. DB O.H. Walk (One DB Up and the other racked)
45 Sec. Ring Plank
*Rest as needed
**Switch the DB/KB at 25 Ft.
LIFT:
Hang Full Snatch
2 @ 60%
2 @ 70%
2 @ 75%
3 x 1 @ (Your Choice)
*Build based on feel
WOD:
“FLYWHEEL”
E2MOM… Until Failure
15/12 Cal. Assault Bike
12 Pull Ups
*Stop at 10 Rounds


FIT
SKILL:
3 Sets
50 Ft. DB/KB O.H. Walk (One DB/KB Up and the other racked)
45 Sec. Ring Plank
*Rest as needed
**Switch the DB/KB at 25 Ft.
LIFT:
DB Bench Press + Banded Good Mornings
5 x 10 + 10
*Build
WOD:
30-20-10
Assault Bike Cal.
KBS (53/35)


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:
40-30-20-10
Jumping Lunges
Mtn. Climbers

Recent Posts