“THE RIGHT STUFF” WOD 7/1/22

“THE RIGHT STUFF” WOD 7/1/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
Then:
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

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WIN
SKILL:
3 Sets
3 Wall Walks
50 Ft. BB O.H. Walk @ 70% of your Snatch 1RM
LIFT:
Snatch 1st Pull w/ 3 Sec. Hold above Knees + Full Snatch
3 @ 65%
3 @ 75%
3 x 2 @ 80%
*Work on 1st pull positioning
WOD:
“THE RIGHT STUFF”
9-7-5
HSPU
Squat Snatch (135/95) (115/75)
Box Jump Over (24) (20)
*Sub. Box Piked HSPU accordingly.
**10 Min. Cap.

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FIT
SKILL:
3 Sets
3 Wall Walks
50 Ft. DB O.H. Walk (Each Arm)
*Build
LIFT:
Weighted Wall Sit
6 Sets
(:30 On / :30 Off)
*Build or stay with one weight
WOD:
For Time:
100 Air Squats
50/35 Calorie Row
25 Box Jump Overs (24/20)
**10 Min. Cap.

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AT HOME
SKILL:
3 Sets
3 Wall Walks
50 Ft. DB/KB O.H. Walk (Each Arm)
*Build
LIFT:
Weighted Wall Sit
6 Sets
(:30 On / :30 Off)
*Build or stay with one weight
WOD:
For Time:
100 Air Squats
400 M. Run
25 Broad Jumps
**10 Min. Cap.