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“CABLE” WOD 7/8/19

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 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL / LIFT:

EMOM 12

Min. 1: 45 Sec. Standing Assault Bike

Min. 2: 25 Ft. Handstand Walk

Min. 3: 10 Ring Swings

*Sub. Handstand Walk for 50 Ft. Plate OH Walk (45/25)

WOD:

For Time: (18 Min. Cap)

400 M. Run

27 S2O (115/75) (95/65)

5 Ring Muscle Ups

400 M. Run

21 S2O

5 Ring Muscle Ups

400 M. Run

15 S2O

5 Ring MU

*For every drop on the S20 & MU (with the exception of a completed set), athletes must run a “penalty” lap of 200 meters before returning to where they left off.

**Sub 15 Ring Push Ups for MU accordingly.


FIT

SKILL / LIFT:

EMOM 12

Min. 1: 45 Sec. Standing Assault Bike

Min. 2: 10 Ring Rows w/ a Slow Negative

Min. 3: 30 Sec. of Hollow Rocks

WOD:

For Time: (18 Min. Cap)

27-21-15

KBS (53/35) (44/26)

Sit Ups

*400 M. Run before each round.

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