WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds (At a walking pace)
6 Glute-Ham Raises
6 BB RDL w/ 90% of 1RM Clean
6e Bulgarian Split Squats
LIFT:
S2O
7 x 1
*Work to a heavy single.
Then:
Take 60% of weight hit and do 20 For Time.
WOD:
“SINESTRO”
For Time: (18 Min. Cap)
50 HSPU
40 DB Snatch (50/35) (45/30)
30 HSPU
20 Deadlift (225/155) (205/135)
FIT
SKILL:
3 Rounds (At a walking pace)
6 Glute-Ham Raises
6 DB RDL
6e Bulgarian Split Squats
LIFT:
Strict Press
3 x 10
*Build
WOD:
5 Rounds
20 Alt. DB Snatch (50/35) (45/30)
20 OH Backward Lunges
Recent Posts
