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“CYCLE-CROSS” WOD 12/3/19

0

WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Sets

8 Landmine Row w/ Rope

8e Landmine Press

8 DB Reverse Fly’s

LIFT:

Snatch

3 @ 60%

3 @ 70%

2 @ 75%

2 x 1 @ 80%

WOD:

“CYCLE-CROSS”

10-9-8-7-6-5-4-3-2-1

Assault Bike Cals

DB Snatch (50/35) (45/30)

*10 Min. Cap.


FIT

SKILL:

3 Sets

8 Landmine Row w/ Rope

8e Landmine Press

8 DB Reverse Fly’s

LIFT:

4 Sets

:30 Sec. Weighted Wall Sit

6 Broad Jumps

*Max Distance

WOD:

“CYCLE-CROSS”

10-9-8-7-6-5-4-3-2-1

Assault Bike Cals

DB Snatch (50/35) (45/30)

*10 Min. Cap.

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