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“K2” WOD 4/12/19

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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

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

E2MOM… 4 Rounds

15/12 Cal. Assault Bike

4 HSPU

*Add 2 reps each round.

LIFT:

Every 90 Sec. (7 Sets)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Front Squat

*Build

WOD:

“K2”

5 Rounds

6 HSPU

6 Hang Squat Cleans (135/95) (115/75)

1 Rope Climb


FIT

SKILL:

3 Sets

8e Alt. DB Strict Press

8 Banded Face Pulls

8 DB Reverse Fly’s

LIFT:

Bulgarian Split Squat

4 x 8e

*Build

WOD:

AMRAP 10

12 H.R. Push Ups

12 Back Squat (95/65) (75/55)

12 Knee Raises

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