“MAKALU” WOD 5/7/24

“MAKALU” WOD 5/7/24

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN
SKILL:
3 Sets
8e DB Bent Row
8 DB Bench Press
8 Banded Face Pulls
LIFT:
Back Squat
5 x 8
*Build
WOD:
“MAKALU”
AMRAP 10
5 Back Squat (225/155) or 75%
2 Rope Climbs
50 Double Unders (100 SU)
4 Ring MU
*Sub. 4 R.C. Modification reps & 8 Burpee C2B Pull Ups Accordingly for MU.

FIT
SKILL:
3 Sets
8e DB Bent Row
8 DB Bench Press
8 Banded Face Pulls
LIFT:
Back Squat
5 x 8
*Build
WOD:
4 Rounds
10 Sumo Deadlift (53/35) (44/26)
10 Goblet Squats
100 Jump Rope Singles (50 DU)
20 Jumping Lunges

AT HOME
LIFT:
3 Sets
8e DB Bent Row
8 DB Floor Press
WOD:
6 Rounds
10 Sumo Deadlift
10 Goblet Squats
100 Jump Rope Singles (50 DU)
20 Jumping Lunges