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Home / Uncategorized / “RUN, PUSH, RACK” WOD 9/4/19

“RUN, PUSH, RACK” WOD 9/4/19

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WARM UP:

400 M. Run or Row

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge Pass Throughs

10 Good Mornings

10 Front Squats

10 Split Jerk Presses

Then:

Mobility

WIN

LIFT:

S2O Work

EMOM 3

5 S2O @ 60-70% (Build)

EMOM 3

3 S2O @ 70-80% (Build)

EMOM 3

1 S2O @ 80%+ (Build)

WOD:

“RUN, PUSH, RACK”

3 Rounds

800 M. Run

15 Push Press (95/65) (75/55)

15 Front Rack Lunges


FIT

LIFT:

Strict Press

5 x 4

*Build

WOD:

3 Rounds

800 M. Run

25 H.R. Push Ups

25 Walking Lunges

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