“GRODD” WOD 9/18/23

WARM UP:
400 M. Run or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squats
10 Clean Extension
Then:
Mobility

WIN
SKILL:
3 Sets
5 Ring Swings
Then:
3 Sets
3 Ring Swings + 3 T2R + 2 MU
LIFT:
EMOM 8
1 Full Clean
*Work to 90%
WOD:
“GRODD”
3 Rounds
15/12 Cal. Assault Bike
15 Hang Clean (135/95) (115/75)
5 Ring Muscle Ups
*Sub. 10 T2R accordingly

FIT
SKILL:
3 Sets
20 Hollow Rocks
20 V-Ups
:30 of Flutter Kicks
LIFT:
Strict Press
5 x 5
*Build
WOD:
3 Rounds
15/12 Cal. Assault Bike
15 Russian KBS (53/35) (44/26)
10 Burpees

AT HOME
SKILL:
3 Sets
20 Hollow Rocks
20 V-Ups
:30 of Flutter Kicks
LIFT:
DB/KB Strict Press
4 x 8
WOD:
3 Rounds
400 M. Run
15 DB / KB Swings
10 Burpees