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Home / Uncategorized / HAPPY BIRTHDAY KURT! / “16’S” WOD 9/14/18

HAPPY BIRTHDAY KURT! / “16’S” WOD 9/14/18

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Happy Birthday Curt! We hope you had an awesome day!


WARM UP:
1K Assault Bike
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension w/ Scap Retraction
Then:
Mobility


WIN
SKILL:
EMOM 8
2 Strict HSPU + 3 Kipping
*Adv. 4″ Deficit
LIFT:
Power Snatch + OHS
1 + 2 @ 60%
2 x 1 + 2 @ 65%
2 x 1 + 2 @ 70%
WOD:
“16’S”
AMRAP 10
16 T2B
16 Lateral Burpees over DB
16 DB Snatch (70/50)
16 Lateral Burpees over DB


FIT
SKILL:
3 Rounds
10 Reverse Grip Bicep Curls
15 Banded Lat Pull Down
Burn out set of Tricep Extension
LIFT:
Bulgarian Split Squat
4 x 8e
WOD:
AMRAP 10
200 M. Run
16 Sit Ups
16 DB Snatch (50/35) (45/30)
16/14 Cal. Assault Bike

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