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“ONSLAUGHT” WOD 8/28/19

0

WARM UP:

400 M. Run or Row

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Strict Presses

Then:

Mobility


WIN

SKILL / LIFT:

EMOM 9

Min. 1: 8 BB Bent Row

Min. 2: Max Effort L-Sit

Min. 3: 4 Strict Press (Build)

WOD:

“ONSLAUGHT”

4 Rounds

12/10 Cal. Assault Bike

200 M. Farmers Carry (53/35×2) (44/26×2)

10 HSPU

2 Rope Climbs

*Rest 2 Min. Between Rounds.

**Score = Total Time.


FIT

SKILL / LIFT:

3 Rounds

8 Landmine Row w/ Rope

8e Landmine Press

10 Band Pull Aparts

WOD:

5 Rounds

15/12 Cal. Assault Bike

15 KBS (53/35) (44/26)

12/10 Cal. Row

15 Knee Raises

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