“MOUNTAINEER” WOD 6/1/22

WARM UP:
1K Bike
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
10 Push Press
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: 20 Sec. Headstand
EVEN: 20 Hollow Rocks
LIFT:
Deficit Deadlift
5 @ 55%
3 x 5 @ 60%
*Stand on top of a 45 lb. plate
WOD:
“MOUNTAINEER”
2 Rounds
35 Wall Ball (20/14) (16/10)
5 Rope Climbs

FIT
SKILL:
EMOM 6
ODD: 20 Sec. Hollow Hold
EVEN: 20 Hollow Rocks
LIFT:
Deficit Deadlift
5 @ 55%
3 x 5 @ 60%
*Stand on top of a 45 lb. plate
WOD:
2 Rounds
35 Wall Ball (20/14) (16/10)
20 KB S.D.H.P. (70/53) (53/44)

AT HOME
SKILL:
EMOM 6
ODD: 20 Sec. Hollow Hold
EVEN: 20 Hollow Rocks
LIFT:
DB/KB Sumo Deficit Deadlift
4 x 5
*Stand on top of anything that will lift you 2-4″
WOD:
2 Rounds
35 Squat Jumps
20 DB/KB S.D.H.P.