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“MEGATRON” WOD 5/24/19

0

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 OHS

10 Clean Extension

Then:

Mobility


WIN

SKILL:

3 Sets

100 Ft. Farmers Carry (70/53×2)

2 Rope Climbs

*Adv: Legless.

LIFT:

Back Squat w/ a 3 Sec. Pause

4 @ 65%

4 @ 70%

2 × 3 @ 75%

*Pause for 3 Sec. in the bottom of the squat.

WOD:

“MEGATRON”

For Time:

10 Back Squat (225/155) (205/135) or 70% of your 1RM Clean

15 Box Jump Overs (24/20)

10 Squat Cleans

15 T2B

10 Squat Snatch (135/95)(115/75)

15 T2B

10 Squat Cleans

15 Box jump overs

10 Back Squat

*All movements from the floor.

*One bar. You must strip and add your own weight.


FIT

SKILL:

3 Sets

100 Ft. Farmers Carry (Your choice)

2 Rope Pully Pulls

LIFT:

5 Sets

10 DB Squats

30 Sec. Weighted Wall Sit w/ DB’s

WOD:

For Time:

10 Back Squat (135/85) (95/65)

15 Box Jump Overs (24/20)

10 Med-Ball Cleans (20/14)

15 Knee Raises

10 Back Squat

15 Knee Raises

10 Med-Ball Cleans

15 Box jump overs

10 Back squat

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