February 11th WOD

WU
A. 400m Run
Active PVC WU (*)
* 10 Shoulder Passes
* 10 Around the World
* 10 OH Squats
* 10 OH Lunges Each Leg
* 10 Good Mornings
Mobility WOD – Couch Mobilization

SWOD
B. EMOM for 10min of:
Power Clean – 2 reps @80-85% of 1RM

C. Back Squat – Rest 90sec between sets
Set 1 – 5 reps @ 75% of 1RM
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 90%
Sets 4-6 – 5 reps @ 85%

WOD
D. 3Rds FT -12min CAP:
5 Wall Walks
5 Weighted Pistols Each leg @30/15#
10 Chest to Bar Pull-Ups

COMPETITOR’S HOMEWORK
Mobility WOD – 2 Thoracic + 2 Lower Body

E. Four Sets for Times of:
350m Row
60sec rest

Leave a Reply

Your email address will not be published. Required fields are marked *