“LITTLE D” WOD 9/20/21

“LITTLE D” WOD 9/20/21

Happy Birthday Daniel Tromello. Precision has done this workout since the day you were born. Can’t believe it’s been 10 years!!

Fitness – Strength – Community

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WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

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WIN
SKILL:
3 Sets
8e Rear Delt DB Row
8e Bottoms Up KB Press
15 Banded Ring Dips
*Use a band you can do all reps unbroken with.
LIFT:
Snatch Pull + Snatch
2+2 @ 65%
2+2 @ 70%
2+2 @ 75%
2+2 @ 80%
WOD:
“LITTLE D”
3 Rounds
9 Squat Snatch (135/95) (115/75)
20 Pull Ups
11 Box Jumps (30/24) (24/20)
*15 Min. Cap

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FIT
SKILL:
3 Sets
8e Rear Delt DB Row
8e Bottoms Up KB Press
M.E. Banded Tricep Extension
LIFT:
Curtsey Lunge
4 x 8e
*Build according to technique.
WOD:
3 Rounds
18 Alt. DB Snatch (50/35)
18/16 Cal. Row
18 Box Jumps (24/20)
*15 Min. Cap

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AT HOME
SKILL:
3 Sets
8e Rear Delt DB/KB Row
8 Weighted Push Ups
LIFT:
Curtsey Lunge
4 x 8e
*Build according to technique.
WOD:
3 Rounds
18 Alt. DB/KB Snatch
200 M. Run
18 Sit Ups
*15 Min. Cap