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“062416” WOD 2/21/20

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WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

3 Sets

3 Triple Taps (3 T2B – 3 Pull Up – 3 C2B Pull Up

20 Hollow Rocks

LIFT:

Snatch Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Snatch, 2 Sec. Hold at the bottom of the Squat)

3 @ 70%

2 @ 75%

2 @ 80%

2 x 2 @ 85%

*Work on your barbell pathway. Focus on positioning.

WOD:

“062416”

For Time:

25 T2B

25 OHS (135/95) (115/75)

25 Bar Facing Burpees


FIT

SKILL:

EMOM 6

ODD: Weighted Front Plank

EVEN: Rest

LIFT:

4 Sets

30 Sec. Weighted Wall Sit

6 Hurdle Jumps

*Last week 24/20 was the hurdle height. This week try and jump higher.

WOD:

2 Rounds

20/15 Cal. Assault Bike

5 Devils Press (50/35×2) (40/25×2)

20/15 Cal. Row

10 DB S2O

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