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Home / Uncategorized / “ASSAULT PULL” WOD 9/10/19

“ASSAULT PULL” WOD 9/10/19

0

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

8 Ring Rows w/ a 3 Sec. Negative

8 Bar Dips

8 Bar Roll Outs

LIFT:

Tabata Snatch

2 Sets of:

(6 Rounds :20 On / 10 Sec. Off)

3 Snatch (115/75) (95/65)

*Try and hold the number.

**Rest 90 Sec. Between sets.

WOD:

“ASSAULT PULL”

3 Rounds

1K Assault Bike

25 Pull Ups


FIT

SKILL:

3 Sets

8 Supine BB Rows

8 DB Tricep Extension

8 Bar Roll Outs

LIFT:

Tabata KBS

2 Sets of:

(6 Rounds :20 On / 10 Sec. Off)

7 KBS (53/35) (44/26)

*Try and hold the number.

**Rest 90 Sec. Between sets.

WOD:

3 Rounds

500 M. Row

20 Jumping Pull Ups

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