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“PROTEUS” WOD 8/5/19

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:

EMOM 8

ODD: 7 T2R

EVEN: 7 Ring Dips

LIFT:

Snatch w/ Pause below Knees

1 @ 60%

1 @ 65%

1 @ 70%

2 x 3 @ 75%

*Hold for 2 Sec.

WOD:

“PROTEUS”

3 Rounds

12 Power Snatch (135/95) (115/75)

6 Ring Muscle Ups

12 Box Jump Overs (24/20)


FIT

SKILL:

EMOM 8

ODD: 20 Hollow Rocks

EVEN: 20 V-Ups

LIFT:

Strict Press

4 x 4

*Build

WOD:

3 Rounds

15/12 Cal. Assault Bike

20 DB Snatch (50/35) (45/30)

15 Box Jump Overs (24/20)

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