“RODAN” WOD 1/10/22

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


WIN
SKILL:
3 Sets
10 Ring Swings
10 Ring Push Ups w/ a 3 Sec. Negative 
8e Curtsey Lunges w/ KB
LIFT:
Power Clean + Hang Squat Clean
8 x 1 + 1
*Build every 90 Sec.
WOD:
“RODAN”
AMRAP 15
1K Row
30 Power Cleans (155/115) (135/105)
20 Ring Muscle Ups 
*Sub. 40 T2R for MU accordingly.


FIT
SKILL:
3 Sets
10 Ring Push Ups w/ a 3 Sec. Negative 
10 Banded Tricep Extensions
8e Curtsey Lunges w/ KB
LIFT:
Front Squat 
3 x 3
4 x 2
*Build every 90 Sec.
WOD:
AMRAP 15
1K Row
30 Alt. Hang DB Clean & Jerk (50/35) (40/30)
30 Wall Ball (20/14) (16/10)


AT HOME
SKILL:
3 Sets
10 Push Ups w/ a 3 Sec. Negative
8e DB/KB Bent Row
LIFT:
Curtsey Lunge w/ KB or DB
4 x 8e
WOD:
AMRAP 15
800 M. Run
30 Hang DB/KB Clean & Jerk
30 Squat Jumps
*Use what you got.

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