“WILL” WOD 11/18/22

WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
Then:
Mobility


WIN
SKILL:
3 Sets
8 Banded Lat Pull Down
8 Reverse Fly’s
8 Banded Face Pulls
LIFT:
Power Snatch + OHS
2 + 1 @ 65%
3 x 1 + 1 @ 70%
WOD:
“WILL”
For Time:
21 C2B Pull Up
9 Squat Snatch (135/95) (115/75)
15 C2B Pull Up
7 Squat Snatch
9 C2B Pull Up
5 Squat Snatch


FIT
SKILL:
3 Sets
8 Banded Lat Pull Down
8 Reverse Fly’s
8 Banded Face Pulls
LIFT:
BB Bench Press
2 x 6
2 x 4
*Build but keep it light
WOD:
AMRAP 10
2-4-6-8-10-Etc.
Alt. DB Snatch
25 Ft. Shuttle Run


AT HOME
SKILL:
3 Sets
8 Reverse Fly’s w/ Water Bottles
8e DB/KB Bent Row
LIFT:
S.A. Floor Press
4 x 8e
*Use what you got.
WOD:
AMRAP 10
2-4-6-8-10-Etc.
DB/KB Snatch
25 Ft. Shuttle Run

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