WOD

Friday, November 8th

11/07/2019

WARMUP:

 

3 Rounds (10 min max):

 

:30 Row or Bike (65% > 75% > 85%)

 

8 Ring Rows > Scap Pullups > Pullups

 

8 Pushups > HR Pushups > Burpees

 

8 Plate DL > Plate Push Press > Plate G2OH

 

8 Alternating Lunges > Alt. Cossack Squats > Air Squats

 

:30 Samson stretch > Bootstrappers > Groiners

 

 

 

*Grab a BB: 5 reps each

 

Snatch Grip Deadlift

 

High Hang Shrug High Pull

 

High Hang Muscle Snatch

 

Hang Muscle Snatch

 

OHS

 

 

 

 

 

WORKOUT:

 

RECOVERY WORKOUT
EMOM x 24 MINUTES
MIN 1 – Row or Bike for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)(35/15)
MIN 3 - Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Plate Ground to Overhead (45/25)(25/15)
MIN 6 - Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
**During the walking rest...walk, breath, and recover!

 

 

 

ROMWOD