Today I give myself a Christmas gift as we begin our new WOD saga “DRAGON BALL Z!” I am super stoked to program based on one of my favorite high school cartoons. Yes, that is right, I said High School! Get ready folks. We are going to have so fun! KAMEHAMEHA!!!
WARM UP:
500 M. Row
2 Rounds
10 Air Squats
10 Push Ups
10 Good Mornings
Then:
Mobility
SKILL:
3 x 10 Bar Roll Outs
LIFT:
Paused Back Squat
5 @ 60%
3 x 5 @ 65%
*Pause for 3 Sec. at the bottom.
WOD:
“KAMEHAMEHA”
For Time:
3 Rounds
10 Clean & Jerk (135/95) (115/75) (95/65) (75/55)
10 C2B Pull Ups
Rest 1 Min.
3 Rounds
10 OHS (Sub. Back Sqt. Accordingly)
10 T2B
Rest 1 Min.
3 Rounds
10 S2O
5 HSPU (Sub 10 H.R. Push Ups Accordingly)
* Score = Total Time
POST WOD:
Hip Mobility
Recent Posts