“MOTOBALL” WOD 9/15/20

WARM UP:
1K Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN
LIFT:
Deadlift
*Build to 75%
5 x 3 @ 75%
WOD:
“MOTOBALL”
E2MOM… Until Failure
15/12 Cal. Assault Bike
12 Alt. DB Snatch (50/35)
*Stop at 10 Rounds

FIT
LIFT:
Deadlift
4 @ 65%
3 x 4 @ 70%
*Add 15 lbs. to your 5RM and take from that number.
WOD:
5 Rounds
15/12 Cal. Assault Bike
12 Alt. DB Snatch

AT HOME
SKILL:
EMOM 6
ODD: Weighted Plank
EVEN: Rest
LIFT:
3 Sets
8e Single Leg Glute Bridge
8e Single Leg RDL
8e Single Leg Box Step Up
*Find a ledge or step if no box
WOD:
E2MOM… Until Failure
200 M. Run
12 G2O
*Stop at 10 Rounds
**Use what you got.