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“NASTY GIRLS” WOD 1/13/20

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 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Rounds

5 Ring Swings

5 Ring Dips Swings + 1 Kip Out

5 Ring Dip Swing Ring Dips

LIFT:

Clean Pull + Hang Squat Clean

1+2 @ 70%

1+2 @ 75%

2 x 1+2 @ 80%

1+1 @ 85%

WOD:

“NASTY GIRLS”

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Cleans (135/95)

*Sub. MU for 14 C2B Pull Ups Accordingly.


FIT

SKILL:

EMOM 9

Min. 1: :20 Sec. Hollow Hold

Min. 2: :20 Sec. Ring Plank

Min. 3: 20 Hollow Rocks

LIFT:

4 Sets

:30 Weighted Wall Sit

6 Broad Jump

WOD:

4 Rounds

50 Air Squats

15 DB Cleans (50/35×2)

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