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“SENTINEL” WOD 12/13/19

0

WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

3 Rounds

50 Ft. Front S.B. Carry (150/100)

25 Ft. HSW

*Sub. HSW for Double DB O.H. Walk Accordingly.

LIFT:

EMOM 6

Min. 1: 6 Hang Squat Cleans + 1 Push Press

Min. 2: 5 Hang Squat Cleans + 2 Push Press

Min. 3: 4 Hang Squat Cleans + 3 Push Jerks

Min. 4: 3 Hang Squat Cleans + 4 Push Press

Min. 5: 2 Hang Squat Cleans + 5 Push Press

Min. 6: 1 Hang Squat Clean + 6 Push Press

*55% of 1RM

WOD:

“SENTINEL”

4 Rounds

500 M. Row

15 Hang Cleans (135/95) (115/75)

10 HSPU

5 Bar MU


FIT

SKILL:

EMOM 8

ODD: 45 Sec. Weighted Plank

EVEN: 20 V-Ups

LIFT:

BB Bench Press

8-6-4-2-4-6-8

*Build up and back down.

WOD:

AMRAP 15

100 Jump Rope Singles

3 Rounds of:

5 Med-Ball Cleans

10 Sit Ups

15 Goblet Squats (53/35) (44/26)

*Start back on Single Unders after the completion of the 3 rounds.

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