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“LEONARDO” WOD 7/10/19

0

WARM UP:

400 M. Row or Run

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

10 Split Jerk Presses

Then:

Mobility


SKILL

EMOM 6

5 HSPU + 10 PVC Pipe Press

*Adv. Strict

LIFT:

Hang Full Clean

3 @ 65%

3 @ 70%

2 x 3 @ 75%

WOD:

“LEONARDO”

AMRAP 15

2 Rounds

10 HSPU

10 T2B

Then:

5 Clean & Jerks (225/155) (205/135) or 75%

50 Double Unders

10 Clean & Jerks (205/135) (185/125) or 75% + 10lbs

75 Double Unders

15 Clean & Jerks (185/125) (165/115) or 75% + 20lbs

100 Double Unders


FIT

SKILL:

3 Sets

15 Banded Good Mornings

30 Sec. Flutter Kicks (Hollow Position)

8e Single Leg Glute-Bridges

LIFT:

DB Front Squat + Broad Jump

4 x 8 + 6

*Build

WOD:

AMRAP 15

10 H.R.P.U

15/12 Cal. Assault Bike

10 Med-Ball Cleans (20/14) (16/10)

100 Single Unders

*Scale up to 50 Double Unders

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