WOD 210216 - TUESDAY

Updated: Feb 15

WARM UP


Coach Stretch

3 min foam roll Chest / Shoulders


2 RDS

5 L/R Cuban Press

6 Barbell Good Morning

8 Hollow Rocks

8 Dead Bugs

20 DUs / SUs

Skill / Strength


4 Sets

2 Clean Pull (to toes) + 1 Low Hang Clean

75-80% of 1RM Clean


Superset

3-5 jumping ring dip w/ 2 Sec Pause at top

WOD


12 EMOM

1: 8 Devil's Press, 50/35#

2: 10 SA DB Squat Clean, 50/35#

(from the ground)

3: 40 DUs / 60 SUs

Post WOD Accessory:


50 Alternating V-Ups or Alternating T2B

104 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