Mobility WOD
Dynamic Warm Up
- Row 1000m
2. SKILL & DRILL
A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes
- L-Sit > Tuck Sit Hold
C. For form:
- 50 Alternating Pistols
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps
4. WOD - METCON
- 50 Alternating Pistols
D. 2 Rounds of:
- Skin the Cat, 3-5 unbroken reps
- False Grip Pullup, 3-5 Unbroken reps
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps
4. WOD - METCON
5 rounds for time of:
- Tire Flip Jump Through, 10 reps
- Burpee, 10 reps
- OH Bar Lunge (95#/65#), 10/Leg
Post times to comments.
1 comment:
This was silly difficult for me. 31:55 with 75# OH Lunge. 85# might have been possible. 95# simply not realistic.
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