kameha

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

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