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
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
3 Sets
5 Weighted Strict Pull Ups
20 Weighted V-Ups
LIFT:
Front Squat
5 x 5
*Build heavier than last week. Final week of 5’s
WOD:
“STAN”
5 Rounds
10 Front Squats (155/105) (135/95)
10 C2B Pull Ups
* Rest 1 Min. Between Rounds
**Score = Total Time
FIT
SKILL:
3 Sets
10 Ring Rows w/ a 3 Sec. Negative
30 Sec. Side Plank (L & R)
LIFT:
Front Squat
5 x 5
*Build heavier than last week. Final week of 5’s
WOD:
5 Rounds
12/8 Cal. Bike
10 Wall Ball (20/14)
* Rest 1 Min. Between Rounds
**Score = Total Time
AT HOME
SKILL:
3 Sets
10 Bent Row
30 Sec. Side Plank (L & R)
LIFT:
Tempo Goblet Squats
4 x 10
*Pause for 3 Sec. at the top and bottom.
WOD:
5 Rounds
200 M. Run
10 Thrusters
*Rest 1 Min. Between Rounds
**Score = Total Time
***Use what you got.
