“OVER THE HILL” WOD 7/19/21

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
10 Strict Press
Then:
Mobility

WIN
SKILL:
EMOM 8
5 Strict HSPU
*Use 1-2 Abmats as needed
LIFT:
Push Jerk (Every 90 Sec.)
7 x 1
*Build to 90%
WOD:
“OVER THE HILL”
For Time:
1 Mile Run
40 S2O (95/65)
40 Cal. Row
40 T2B

FIT
SKILL:
EMOM 8
5 Weighted HRPU
LIFT:
Push Press (Every 90 Sec.)
7 x 3
*Build
WOD:
For Time:
3 Rounds
400 M. Run
12 Push Press (75/55)
12 Cal. Row
12 Hanging Knee Raises

AT HOME
SKILL:
EMOM 8
5 Weighted HRPU
LIFT:
3 Rounds
8e DB/KB Bent Row
8e DB/KB Press
WOD:
For Time:
1 Mile Run
40 DB S2O × 2
800 M. Run
40 V-Ups