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“VULTURE” WOD 11/27/19

0

WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Sets

3 Strict Pull Ups + 3 Kipping Pull Ups + 3 C2B Pull Ups

20 Russian Twists w/ Med-Ball

LIFT:

Tabata Russian KBS

6 Rounds (20 Sec. On / 10 Sec. Off)

7 Reps (53/35)

*2 Sets

**Rest 2 min. between sets

WOD:

“VULTURE”

1-2-3-4-5-6-7-8-9-10

G2O (95/65) (75/55)

T2B

Bar Facing Burpees


FIT

SKILL:

3 Sets

1 Min. Weighted Front Plank

20 Russian Twists w/ Med-Ball

LIFT:

Tabata Russian KBS

6 Rounds (20 Sec. On / 10 Sec. Off)

7 Reps (53/35)

*2 Sets

**Rest 2 min. between sets

WOD:

1-2-3-4-5-6-7-8-9-10

DB Snatch (50/35) (40/25)

Sit Ups

Cal. Row

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