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“OMEGA RED” WOD 8/9/19

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WARM UP:

400 M. Run

10 Walking High Knee Holds

10 Walking Flamingo’s

10 Walking Lunges

10 Inch Worms

10 Side Lunges

10 High Kicks

Then:

Mobility


WIN

SKILL:

EMOM 6

ODD: 45 Sec. Plank

EVEN: 30 Sec. of Flutter Kicks

LIFT:

Back Squat

7 x 1

*Build to 80%

WOD:

“OMEGA RED”

25-20-15-10

Front Squat

*400 M. Run before each round.

25= (135/95) (115/75)

20= (155/115) (135/95)

15= (185/125) (155/105)

10= (205/135) (185/125)

*Rest 90 Sec. between rounds.

**All squat reps from the floor. You may squat clean your first rep.

***Score = total time.


FIT

SKILL:

EMOM 6

ODD: 45 Sec. Plank

EVEN: 30 Sec. of Flutter Kicks

LIFT:

4 Sets

30 Sec. Wall Sit

5 Hurdle Jumps (24/20)

WOD:

5 Rounds

400 M. Run

15 DB Squats (50/35×2) (44/26×2)

*Rest 90 Sec. between rounds.

**Score = total time.

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