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“CLASH REDLINE” WOD 9/9/19

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WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

3 Sets

10 Face Pulls

20 Band Pull Aparts

LIFT:

EMOM 10

1 Clean

*Build to a heavy single for the day.

WOD:

“CLASH REDLINE”

Running Clock

MIN. 1-8:

EMOM

ODD: 7 T2B

EVEN: 7 Hang Clean (155/105) (135/95)

MIN. 8-9:

Rest

MIN. 9-15

For Time:

20 T2B

20 Hang Clean


FIT

SKILL:

3 Sets

10 Face Pulls

20 Band Pull Aparts

LIFT:

Front Squat

5 x 5

*Build

WOD:

Running Clock

MIN. 1-8:

EMOM

ODD: 20 Leg Lifts over a DB

EVEN: 12 Alt. DB Clean & Jerk (40/25)

MIN. 8-9:

Rest

MIN. 9-15

For Time:

45 Leg Lifts over a DB

30 Alt. DB Clean & Jerk

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