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“CAPONE” WOD 1/7/19

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 Squats

5 Inch Worms

10 Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 9

MIN. 1: 30 Sec.Hollow Hold

MIN. 2: 7 Strict Pull Ups

MIN. 3: 7 Strict Bar Dips

LIFT:

7 Sets

1 Front Squat + 1 Thruster

*Build

WOD:

“CAPONE”

2 Rounds

750 M. Row

20 Thrusters (95/65) (75/55)

10 Bar Muscle Ups

*Sub. BMU for Burpee C2B Pull Ups accordingly.


FIT

SKILL:

EMOM 9

MIN. 1: 30 Sec. Hollow Hold

MIN. 2: 20 V-Ups

MIN. 3: 30 Sec. Weighted Front Plank

LIFT:

Bulgarian Split Squat

4 x 8e

Pair With:

Single Leg DB RDL

4 x 8e

WOD:

3 Rounds

500 M. Row

15 Goblet Squats (53/35) (44/26)

10 Burpees

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