WOD 200619 - FRIDAY

WARM UP

PVC Warmp up



5 AMRAP

8 HRPU

8 Power Jacks

6 V-ups

6 Ring Rows



S/S

4 SETS

A: 10 Bench Press

B: 10 Bent over Rows


Build to medium load within 10 minutes for A and B



WOD

For Time

21-15-9

Hang Snatches

T2B


RX: 75/55#

RX+: 95/65#

49 views0 comments

Recent Posts

See All

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your

WOD 210611 - FRIDAY

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM Front Squat Then: 3 x 30s Front Rack Hold 110% of heavy 3 front