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“WHIPLASH” WOD 1/14/20

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

LIFT:

Snatch Pull + Hang Squat Snatch

1+2 @ 65%

1+2 @ 70%

3 x 1+2 @ 75%

WOD:

“WHIPLASH”

A) AMRAP 5

10 T2B

12 Power Snatch (95/65) (75/55)

*Rest 2 Min.

B) 5 Min. Cap

3 Rounds

8 T2B

8 Squat Snatch (115/75) (95/65)

*Rest 2 Min.

C) 5 Min. Cap

3 RoundsĀ 

6 T2B

4 Snatch (135/95) (115/75)

4 OHS

*Score = AMRAP A Score + Times or Reps for B & C


FIT

LIFT:

Strict Press

5 x 4

*Build

WOD:

AMRAP 20

45/35 Cal. Row

35 Ring Rows

25 Sit Ups

15 S2O (95/65) (75/55)

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