WOD

Friday, March 13th

03/12/2020

WARMUP:

 

AMRAP X 8 minute:

 

10 Cal Bike

 

10 Pushups

 

10 Alternating Jump Lunges

 

10 Kip Swings

 

Then

 

2 SETS:

 

20 Plate Squat & Press

 

20 Plate Russian Twist

 

20 Plate Ground to OH

 

 

 

DB Snatch Prep: 5 reps each

 

DB SA Deadlift 

 

DB SA DL + Shrug 

 

DB SA High Pull 

 

 

 

EXTENDED WARMUP:

 

EMOM x 10 MINUTES:

 

MIN 1 - 12/10 Cal Bike (Moderate Effort) 

 

MIN 2 - 5 Tempo Strict Pull-Ups (1111)

 

 

 

WORKOUT:  

 

EMOM x 15 MINUTES

 

MIN 1 - 10 Alternating Single DB Snatch (AHAP) 

 

MIN 2 - 20 DB Goblet Squat (AHAP)

 

MIN 3 - Max Reps of 1 Burpess + 1 Pullup

 

 

 

(Score is Load)

 

 

 

OPTIONAL FINISHER:   

 

2-3 SETS:

 

15 Glute Bridge Ups

 

1:00 Glute Bridge Hold

 

15/15 Clam Shells

 

:30/:30 Side Plank

 

(No Measure)