WOD 210104 - MONDAY

WARM UP


Coach Stretch

Shoulder Mobility


5 AMRAP

6 Knees to Chest

4 L/R KB RDL

6 PVC OHS

20s DUs/SUs

 

Skill / Strength


4 Sets

4 Snatch Grip Deadlift + 2 Snatch Grip High Pull

Moderate Weight


Superset:

8 weighted Push-Ups

 

WOD


12 AMRAP

30 Double Unders / 60 Single Unders

9 Hang Power Snatch

6 OH Squat

3 Rope Climbs


RX: 95/65#


Scale: 75/55#

1 RC = 3 K2E

Or Rope Climb pulls from the ground


 

Post WOD Accessory


50 Plank Marches


92 views0 comments

Recent Posts

See All

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli