“WIND SEEKER” WOD 7/28/20

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: 30 Sec. Handstand Hold 
EVEN: 20 Weighted V-Ups
LIFT:
Snatch 1st Pull + Snatch
2 + 1 @ 70%
2 + 1 @ 75%
3 × 2 + 1 @ 80%
WOD:
“WIND SEEKER”
27-21-15-9
Pull Ups 
Double Unders 
*Singles = x2

FIT
SKILL:
EMOM 6
ODD: 30 Sec. Hollow Hold 
EVEN: 20 Weighted V-Ups
LIFT:
Bench Press
4 x 8
*Build
WOD:
21-15-9-6
Cal. Bike
*40 Single Unders after each round. 
**DU = 20

AT HOME
SKILL:
EMOM 6
ODD: 30 Sec. Hollow Hold 
EVEN: 20 Weighted V-Ups
LIFT:
Tempo H.R. Push Ups 
4 x 8
*3 Sec. Pause at Top and Bottom
WOD:
50-40-30-20
Double Unders 
*200 M. Run after each round 
**Single Unders = ×2