“LANDO” WOD 1/13/20

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: 20 V-Ups
LIFT:
Snatch (Every 90 Sec.)
7 x 1
*Build no heavier then 80%
WOD:
“LANDO”
20 Rounds
1 Bar Muscle Up
5 Bar Facing Burpees
*Sub. MU for 2 Burpee C2B

FIT
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: 20 V-Ups
LIFT:
Strict Press
5 x 4
*Build
WOD:
5 Rounds
20/15 Cal. Row
10 Erg Lateral Burpees

AT HOME
SKILL:
EMOM 6
ODD: :30 Sec. Hollow Hold
EVEN: 20 V-Ups
LIFT:
3 Sets
10 Y’s, T’s, & W’s
10 Reverse Fly’s
WOD:
4 Rounds
400 M. Run
10 Erg Lateral Burpees