“HE-MAN” WOD 11/29/22

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Though’s
10 Good Morning’s
10 Front Squats
10 Clean Extensions
Then:
Mobility


WIN
SKILL:
EMOM 7
MIN. 0-3: 7 Ring Swings
MIN. 4-6: 5 Ring Swings +  2 T2R + 1 MU
LIFT:
5 Rounds (Every 90 Sec.)
2 Clean & Jerk
*Build to 85%
WOD:
“HE-MAN”
E3MOM… For ALAP
4 Ring Muscle Ups
10 Bar Facing Burpees
4 Clean & Jerks
R1: (165/115) (135/95) or 55%
R2: (185/125) (155/105) or +10
R3: (205/135) (165/115) or +10
R4: (225/155) (185/125) or +10
R5: (245/165) (205/135) or +10
R6: (265/175) (225/155) or +10
*Stop at 6 Rounds and record overall time if you finish.
**You may bank time.
***Sub. 8 T2R or 4 MU Transitions for MU accordingly.


FIT
SKILL:
3 Rounds
10 GHD Paused Back Extensions
10 Ring Push Ups
*Rest 1 Min.
LIFT:
4 Sets
10 DB Bench Press (Hammer Grip)
10 DB RDL
*Rest 1 Min.
WOD:
AMRAP 15
10 H.R. Push Ups
15 Burpees
20 KBS (53/35) (44/26)


AT HOME
SKILL:
3 Rounds
20 Supermans
M.E. Tricep Extensions
*Rest 1 Min.
LIFT:
4 Sets
8e DB/KB Floor Press
8e S.L. DB/KB RDL
*Rest 1 Min.
WOD:
AMRAP 15
10 H.R. Push Ups
15 Burpees
20 DB/KB Swings

 

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