“WODAPALOOZA 2” WOD 9/25/17

WARM UP:

50 Single Unders 

10 Bumper Jacks 2″

10 Bumper Jacks 4″

10 Y’s, T’s, & W’s 

10 Reverse Fly’s 

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS 

10 Snatch Extensions 

10 Snatch Pulls 

Then:

Mobility 

SKILL:

Gymnastics Complex

3 Rounds

ADV: 1 Strict Ring MU + 2 Kipping MU + 3 Ring Dips

INT: 2 T2Ring + 2 Kipping MU + 3 Ring Dips

BEG: 3 T2Ring + 2 Ice Cream Makers + 3 Bar Dips (After)

*On T2Ring really work on reaching back with your legs and opening up on descent.

LIFT:

Front Squat

3 @ 65%

3 @ 70%

2 @ 80%

2 @ 85%

2 @ 90%

WOD:

“WODAPALOOZA 2”

Every 2 Min. For ALAP

8 Burpee Box Jump Overs (24/20) (20/12)

8 Hang Snatch (115/80) (95/65) (75/55) (65/45)

8 Thrusters 

*Score = Rounds + Reps