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Home / Uncategorized / HAPPY BIRTHDAY STEVE! / “50 BALL” WOD 4/17/19

HAPPY BIRTHDAY STEVE! / “50 BALL” WOD 4/17/19

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WARM UP:

400 M. Row or Run

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 10

ODD: 3 Ring MU

EVEN: 3 Bar MU

*Sub. Toe Hip Transitions Accordingly.

LIFT:

Power Snatch

3 @ 60%

3 @ 65%

3 × 3 @ 70%

WOD:

“50 BALL”

For Time:

50 Wall Ball (20/14) (16/10)

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


FIT

SKILL:

3 Rounds

20 Toe Touches

30 Sec. Front Plank

20 Slow Bicycles

LIFT:

4 Rounds

8 BB Bent Row

8 Reverse Fly’s

8 DB Bench Press (Hammer Grip)

WOD:

5 Rounds

50 Single Unders

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

*Scale up to 35 Double Unders

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