“NASTY GIRLS” WOD 1/13/25

“NASTY GIRLS” WOD 1/13/25

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility

WIN
SKILL:
3 Rounds
5 Ring Swings
5 Ring Dips Swings + 1 Kip Out
LIFT:
Clean Pull + Hang Squat Clean
1+2 @ 70%
1+2 @ 75%
3 x 1+1 @ 80%
*Clean pull from the floor then lower down into the hang and complete the hang squat clean.
WOD:
“NASTY GIRLS”
3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Cleans (135/95) (115/75)
*Sub. MU for 14 C2B Pull Ups or Jumping Ring MU Accordingly.

FIT
SKILL:
EMOM 9
Min. 1: :20 Sec. Hollow Hold
Min. 2: :20 Sec. Ring Plank
Min. 3: 20 Hollow Rocks
LIFT:
4 Sets
:30 Weighted Wall Sit
4 Broad Jump for Max Distance
WOD:
4 Rounds
50 Air Squats
15 Med-Ball Squat Cleans (20/14) (16/10)

AT HOME
SKILL:
EMOM 9
Min. 1: :20 Sec. Hollow Hold
Min. 2: :20 Sec. Ring Plank
Min. 3: 20 Hollow Rocks
LIFT:
4 Sets
:30 Weighted Wall Sit
4 Broad Jump for Max Distance
WOD:
4 Rounds
50 Air Squats
15 Med-Ball Squat Cleans w/ DB