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“THE KRAKEN” WOD 4/8/19

0

WARM UP:

50 Single Unders

10 Bumper Jacks 2″ + 4″

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

EMOM 8

ODD: 5 T2B

EVEN: 5 C2B Pull Ups

LIFT:

OHS

10 x 1

*Work to a heavy single for the day.

WOD:

“THE KRAKEN” (17 Min. Cap)

For time:

5 Rounds

5 Thrusters (95/65) (75/55)

5 C2B Pull Ups

4 Rounds

7 Box Jump Overs (24/20)

7 T2B

3 Rounds

10 KB snatch (53/35)(5 L & 5 R)

10 Goblet Squat

2 Rounds

15 KBS (53/35)

15 Burpees

1 Round

30 Squat Snatches (95/65) (75/55)


FIT

SKILL:

EMOM 8

ODD: 7 Ring Rows

EVEN: M.E. Banded Lat Pull Down

*Add weight to Ring Rows as needed.

LIFT:

Front Squat

5 x 5

*Build

WOD:

5 Rounds

15 Wall Ball

15 Jumping Pull Ups

*Rest 2 Min. Between Rounds.

**Goal is to do all 30 reps as fast you can!

***Score is total time.

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