“TRIGON” WOD 5/22/18

WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions w/ Scap engagement
Then:
Mobility

WIN
SKILL:
EMOM 8
5 HSPU + 10 Strict Press w/ PVC Pipe
LIFT:
Clean 1st Pull (3 Sec. Hold) + Full Clean
2 + 1 @ 60%
2 + 1 @ 65%
2 +1 @ 70%
2 + 1 @ 75%
WOD:
“TRIGON”
10-9-8-7-6-5-4-3-2-1
Clean & Jerk (115/75) (95/65)
*After each round perform 30 Double Unders.

FIT
SKILL:
EMOM 8
ODD: 15/12 Cal. Row
EVEN: 20 V-Ups
LIFT:
5 Sets
8e Bulgarian Split Squats
8 DB Strict Press
WOD:
5 Rounds
15 Med-Ball Cleans (20/14) (16/10)
20 Mountain Climbers