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“RANDY SAVAGE” WOD 1/4/18

0

WARM UP:

400 M. Run or Row

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Rounds

15 Cal. Assault Bike

15 C2B Pull Ups

*Goal is unbroken.

**Rest 2 Min. between rounds.

LIFT:

Snatch + 4 OHS

1 + 4 @ 60%

1 + 4 @ 70%

3 x 1 + 4 @ 75%

WOD:

“RANDY SAVAGE”

3 Rounds

500 M. Row

25 Power Snatch (75/55) (65/45)


FIT

SKILL:

4 Sets

20 Hollow Rocks

20 V-Ups

20 Supermans

*Rest 1 Min.

LIFT:

5 Sets

DB Bench Press

DB RDL

*Build

WOD:

3 Rounds

500 M. Row

20 DB Snatch (50/35) (45/30)

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