“PADME” WOD 2/25/20

WARM UP:

50 Double Unders

10 Bumper Jacks 2″ + 4″

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worm + Scorpion

Then:

Mobility

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WIN

SKILL:

EMOM 8

ODD: 1 Min. Weighted Plank

EVEN: 10 Weighed Push Ups

LIFT:

Back Squat

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

WOD:

“PADME”

AMRAP 10

50 Cal. Row

40 Double Unders

30 KBS (70/53) (53/44)

20 Box Jump Overs (24/20)

*Sub. Double Unders for 80 singles accordingly.

 

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FIT

SKILL:

EMOM 8

ODD: 1 Min. Weighted Plank

EVEN: 10 Weighed Push Ups

LIFT:

Back Squat

3 x 10

*Build

WOD:

“PADME”

AMRAP 10

50 Cal. Row

40 Double Unders

30 KBS (70/53) (53/44)

20 Box Jump Overs (24/20)

*Sub. Double Unders for 80 singles accordingly.