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“NIGHTCRAWLER” WOD 1/15/20

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WARM UP:

50 Single Unders

10 Bumper Jacks 2″ + 4″

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Rounds

100 Ft. DB OH Walking Lunge

*Switch at 50 Ft.

**5 SHSPU after each round

LIFT:

Front Squat

EMOM 8

MIN.1-3: Build to 75%

MIN. 3-8: 3 @ 75%

WOD:

“NIGHTCRAWLER”

For Time:

50/40 Cal. Assault Bike

200 M. Farmers Carry (70/53×2)

100 Ft. Handstand Walk

800 M. Run

*Sub the HSW for 200 Ft. of Bear Crawls and run for a 1600 M. Standing Assault Bike accordingly.


FIT

SKILL

3 Rounds

100 Ft. DB OH Walks

*Switch at 50 Ft.

8e DB Bent Row

LIFT:

Hex Bar Deadlift

5 x 4

*Build heavier then last week.

WOD:

4 Rounds

20/15 Cal. Assault Bike

100 Ft. Bear Crawl

20 Walking Lunges

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