“YODA” WOD 4/7/21

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


WIN
SKILL:
EMOM 6
1 Rope Climb
*Adv. Legless
LIFT:
Snatch (Every 90 Sec.)
8 x 1
*Build
WOD:
“YODA”
For Time:
75 G2O (75/55) (65/45)
7 Rope Climbs
75 Wall Ball (20/16)


FIT
SKILL:
Not For Time:
40 Ring Rows
LIFT:
BB Split Squat
4 x 8e
WOD:
4 Rounds
20 DB Snatch (50/35)
20/15 Cal. Bike
20 Wall Ball (20/14)


AT HOME
SKILL:
3 Sets
10 Bicep Curl to O.H. Press
10 Reverse Fly’s
Burn out set of Tricep Extensions
LIFT:
S.D.H.P
5 x 10
*Build
WOD:
5 Rounds
20 DB Snatch or G2O
200 M. Run
20 Goblet Squats

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