“TRAJAN” WOD 5/20/22

“TRAJAN” WOD 5/20/22

WARM UP:
400 M. Row or Run
Then:
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

---

WIN
SKILL:
3 Sets
10 Reverse Bicep Curls
M.E. Banded Tricep Extensions
LIFT:
Snatch 1st Pull w/ 3 Sec. Hold above Knees + Full Snatch
3 + 2 @ 65%
3 x 3 + 2 @ 70%
*Work on 1st pull positioning
WOD:
“TRAJAN”
For Time:
50 Ft. DB Walking Lunges (50/35×2) (45/30×2)
15 DB Thrusters
20 C2B Pull Ups
15 DB Thrusters
50 Ft. DB Walking Lunges
*10 Min. Cap.

---

FIT
SKILL:
3 Sets
10 Reverse Bicep Curls
M.E. Banded Tricep Extensions
LIFT:
Back Squat
4 x 3
*Build
WOD:
For Time:
100 Ft. Walking Lunges
15 Back Squat (95/65)
20/15 Cal. Bike
15 Back Squat (95/65)
100 Ft. Walking Lunges
*10 Min. Cap.

---

AT HOME
SKILL:
3 Sets
10 DB/KB Reverse Bicep Curls
M.E. DB/KB Tricep Extensions
WOD:
For Time:
20 Jumping Lunges
20 Squat Jumps
400 M. Run
20 Squat Jumps
20 Jumping Lunges