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“GAIA” WOD 2/28/20

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

10 Clean Extension

Then:

Mobility


WIN

SKILL:

3 Sets

10 Bar Roll Puts

10 Supine BB Row 

10 Rope Pull Ups 

LIFT:

Clean Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)

3 @ 70%

2 @ 75%

2 @ 80%

2 x 2 @ 85%

*Work on your barbell pathway. Focus on positioning

WOD:

“GAIA”

3 Rounds

21 Wall Ball (20/14)

15 Pull Ups

9 Clean & Jerk (135/95) (115/75)


FIT

SKILL:

3 Rounds (At a walking pace)

10 Bar Roll Puts

10 Supine BB Row 

10 Rope Pull Ups 

LIFT:

Front Squat

4 x 6

*Build

WOD:

“MY BALL AND I”

AMRAP 7

10 Wall Ball Sit Ups (20/14)

10 Wall Ball

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