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“MAKALU” WOD 5/10/19

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 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

8e DB Bent Row

8 Weighted Push Ups

8 Banded Face Pulls

LIFT:

Back Squat w/ a 3 Sec. Pause

5 @ 60%

3 x 5 @ 65%

WOD:

“MAKALU”

AMRAP 10

5 Back Squat (225/155) or 75%

2 Rope Climbs

50 Double Unders

4 Ring MU

*Sub. 4 Rope Pully Pulls & 8 Burpee C2B Pull Ups Accordingly.


FIT

SKILL:

3 Sets

8e DB Bent Row

8 Weighted Push Ups

8 Banded Face Pulls

LIFT:

Back Squat

4 x 8

*Build

WOD:

5 Rounds

10 Sumo Deadlift (53/35)

10 Goblet Squats

100 Jump Rope Singles

20 Jumping Lunges

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