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Home / Uncategorized / “UPSIDE DOWN FARM” WOD 6/7/19

“UPSIDE DOWN FARM” WOD 6/7/19

0

WARM UP:

400 M. Run or Row

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Split Jerk Presses

Then:

Mobility


WIN

SKILL:

EMOM 8

ODD: 45 Sec. Front Plank

EVEN: 30 Sec. Flutter Kicks (Hollow Position)

LIFT:

Front Squat + Split Jerk w/ Pause

7 x 1 + 1 @ 70%

*Take from Jerk Max.

WOD:

“UPSIDE DOWN FARM”

AMRAP 10

100 Ft. Farmers Carry (70/53×2)

7 HSPU


FIT

SKILL:

EMOM 8

ODD: 45 Sec. Front Plank

EVEN: 30 Sec. Flutter Kicks (Hollow Position)

LIFT:

DB Bench Press

5 x 10

Pair With:

Plate Walkovers

5 x 10

WOD:

AMRAP 10

100 Ft. Farmers Carry (53/44×2)

20 Push Ups

100 Farmers Carry

30 Sit Ups

100 Ft. Farmers Carry

40 Air Squats

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