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“HELA” WOD 12/4/19

0

WARM UP:

50 Single Unders

10 Bumper Jacks 2″ + 4″

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

5 Sets

5 Ring Swings + 2 Ring MU w/ a 5 Sec. Support Hold

LIFT:

Deadlift

7 x 1

*Build heavier then Week 2.

WOD:

“HELA”

AMRAP 14

1 Rope Climb

3 Ring MU

5 Burpee Box Jump Overs (24/20)

7 Deadlift (275/185) (255/155)


FIT

SKILL:

3 Sets

8 Banded Lat Pull Down

8 Banded Face Pulls

8 Banded Good Mornings

LIFT:

Hex Bar Deadlift

5 x 4

*Build

WOD:

5 Rounds

20/15 Cal. Bike

20 Air Squats

15 Sit Ups

10 Box Jump Overs (24/20)

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