“MA’AT” WOD 7/21/21

“MA’AT” WOD 7/21/21

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

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WIN
SKILL:
Weighted Strict Pull Up
7 x 1
*Build to a heavy single
LIFT:
Hang Full Snatch (Every 90 Sec.)
7 x 1
*Build to a heavy single for the day
WOD:
“MA’AT”
For Time:
42 Pull Ups
21 Power Snatch (115/85)
30 C2B Pull Ups
15 OHS
18 Bar MU
9 Squat Snatch

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FIT
SKILL:
Not For Time:
50 Ring Rows
LIFT:
Front Squat
5 x 3
*Try and build heavier than last week
WOD:
4 Rounds
21 Wall Ball (20/14)
18 Jumping Lunges
15 KBS (53/35)
12 H.R. Push Ups

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AT HOME
SKILL:
3 Sets
8e Bent Row
8e S.L. Glute-Bridges
LIFT:
Tempo DB or Goblet Squat
5 x 8
*Pause for 3 Sec. at the top and bottom
**Build heavier then last week if you can
WOD:
4 Rounds
21 Jumping Air Squats
18 Jumping Lunges
15 DB / KB Swing
12 H.R. Push Ups