“FULL COURT PRESS” WOD 9/25/23

“FULL COURT PRESS” WOD 9/25/23

WARM UP:
50 Single Unders
10 Bumper Jack’s 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Split Jerk Presses
Then:
Mobility

WIN
SKILL / LIFT:
5 Rounds (Every 2 Min)
3 Bar Muscle Ups
2 Split Jerk
*Build
**Scale Bar MU accordingly or sub for 5 Burpee Pull Ups.
WOD:
“FULL COURT PRESS”
E3MOM… (7 Rounds)
35 Double Unders (70 Singles)
20 S2O (75/55) (65/45)
15/12 Cal. Row

FIT
SKILL:
5 Rounds (Every 2 Min. )
12 Plate Sit Ups (Push a plate above head)
5 Strict Press
*Build
WOD:
E3MOM… (7 Rounds)
70 Single Unders (35 DU)
10/8 Cal. Bike
14/11 Cal. Row
*Adjust numbers accordingly to stay in time domain.

AT HOME
SKILL / LIFT:
5 Rounds (Every 2 Min)
12 Weighted Sit Ups
5 DB/KB Strict Press
*Build
WOD:
E3MOM… (7 Rounds)
35 Double Unders (70 Singles)
20 DB/KB Swings
200 M. Run