“LEGOLAS” WOD 7/20/21

“LEGOLAS” WOD 7/20/21

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

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WIN
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
20 Band Pull Aparts
LIFT:
Back Squat (Every 90 Sec.)
8 × 1
*Build to 90%
WOD:
“LEGOLAS”
5 Rounds (2 Min. On / 1 Min. Off)
15/12 Cal. Bike
15 Box Jump Overs (24/20)
*In time remaining M.E. Wall Ball (20/14)
**Score = Total Wall Ball Reps

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FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
20 Band Pull Aparts
LIFT:
Deadlift
5 x 3
*Build heavier then last week
WOD: 
5 Rounds
14/11 Cal. Bike
14 Box Jump Overs (24/20)
14 Deadlift (135/105)

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AT HOME
SKILL:
3 Sets
10 Y’s, T’s, & W’s
10 Reverse Fly’s
*Use what you got
LIFT:
Deficit Sumo Deadlift
5 x 6 w/ DB or KB
*Stand on top of a 4″ Deficit
**Try and build heavier then last week
WOD: 
5 Rounds
200 M. Run
14 Broad Jumps (6/4″)
14 S.D.H.P.