“RAPHAEL” WOD 4/5/21

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


WIN
SKILL:
Weighted Strict Pull Up
7 × 1
*Build
LIFT:
Clean + Front Squat + Jerk
7 x 1 + 1 + 1
*Build (Every 90 Sec.)
WOD:
“RAPHAEL”
For Time:
7 Bar Muscle Up’s
800 M. Row
5 Cleans (205/135)(185/125)
600 M. Row
5 Cleans
400 M. Row
7 Bar Muscle Up’s
*Sub. MU for 14 T2R


FIT
SKILL
3 Sets
8e DB Bent Row
8 DB Reverse Fly’s
M.E. Banded Tricep Extension
LIFT:
Deadlift
7 x 2
*Build (Every 90 Sec.)
WOD:
For Time:
800 M. Row
5 Deadlift (205/135)(185/125)
600 M. Row
5 Deadlift
400 M. Row
5 Deadlift
200 M. Row
5 Deadlift


AT HOME
LIFT:
5 Sets
8e DB Bent Row
8 DB Reverse Fly’s
WOD:
AMRAP 1
M.E. Burpee
*Rest 3 Min.
EMOM 8
ODD: 85% of M.E.
EVEN: Rest

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