“HANGMAN” WOD 5/10/22

WARM UP:
400 M. Row
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat 
10 Clean Extension 
Then:
Mobility
 

 
WIN
SKILL:
3 Sets
10 DB Tricep Extension
10 Reverse Bicep Curls
10 Banded Tricep Extension
LIFT:
Tall Clean
3 x 3
*Empty BB
Then:
Hang Squat Clean 
3@ 60%
3 x 3 @ 65%
*Work on catching in the squat every rep.
WOD:
“HANGMAN”
For Time:
20 Cal. Row
20 Hang Clean (155/105) (135/95)
15 Cal. Row
15 Box Jump Overs (24/20)
10 Cal. Row
10 Rope Climbs
 

 
FIT
SKILL:
3 Sets
10 DB Tricep Extension
10 Reverse Bicep Curls
10 Banded Tricep Extension
LIFT:
Front Squat
3 @ 60%
4 x 3 @ 65%
WOD:
30-20-10
Cal. Row
Alt. DB Snatch (50/35)
*50 Ft. Goblet Walking Lunges after each round
 

 
AT HOME
SKILL:
3 Sets
10 DB/KB Tricep Extension
10 Reverse Bicep Curls
WOD:
30-20-10
DB/KB Snatch
Goblet Squat
Goblet Backward Lunges
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