Monday December 7th WOD

Warm up:  2 minute jump rope followed by

-Tabata lunge/Ring row (4 minutes, alternate)

-Tabata row (legless)/Push up with rotation (4 minutes, alternate)


Prep: PVC drills

Strength:  Snatch to OHS build

-10 minutes

-1 Full snatch + 1 OHS

Skill:  Chest to Bar Pull ups

Conditioning:  5 minute AMRAP

-2 OHS  115/75 (95/55, 75/35)

-2 C2B Pull ups (regular pull ups for intermediate/banded for beginners)

-4 OHS

-4 C2B Pull ups

-6 OHS

-6 C2B Pull ups

-And so on for 5 minutes

-Rest 3 minutes the perform

For time

-500m row (350m for beginners)

-30 Burpees to a 6” target

-500m row (350m row for beginners)

Post:  400m cool down walk or jog

Nick ProhaskaComment