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“FLIPSIDE” WOD 6/11/19

0

WARM UP:

400 M. Row or Run

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

3 Sets

10 Sec. Box S.A. Hold L & R

20 Sec. Elevated Hollow Hold

Then:

Handstand Walk

3 x 12 Ft.

LIFT:

Hang Clean + Press

3 + 1 @ 60%

4 x 3 + 1 @ 65%

WOD:

“FLIPSIDE”

AMRAP 4

20 HSPU

*In time remaining Max Effort Clean & Jerk (135/95)

Rest 1 Min.

AMRAP 4

20 Clean & Jerk

*In time remaining Max Effort HSPU

**Score = Clean & Jerk + HSPU Reps.


FIT

SKILL:

3 Sets

50 Ft. DB O.H. Walk (L & R)

20 Hollow Rocks

LIFT:

Strict Press

4 x 4

*Build

WOD:

AMRAP 9

20 Burpees

20 Med-Ball Cleans (20/14)

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