WOD

05.11.19

STRENGTH

Every 4’ x 4 sets perform:

One Arm DB Renegade Row – 6-8 reps @climbing

Lateral Side Plank Pulse – 10-12 reps each side

Cuban Rotation (micro plates or no weights) 15-20 reps

WOD

3 ronds for time:

18 Hang Power Snatch @95/65lbs

9 M / 5 W Bar Muscle Ups or 15 M / 10 W C2B Pull Ups

400mt Run

STRENGTH

Every 4’ x 4 sets perform:

One Arm DB Renegade Row – 6-8 reps @climbing

Lateral Side Plank Pulse – 10-12 reps each side

Cuban Rotation (micro plates or no weights) 15-20 reps

WOD

3 ronds for time:

18 Hang Power Snatch @75/55lbs

 15 M / 10 W Pull Ups

400mt Run

STRENGTH

Every 4’ x 34 sets perform:

One Arm DB Renegade Row – 6-8 reps @climbing

Lateral Side Plank Pulse – 10-12 reps each side

Cuban Rotation (micro plates or no weights) 15-20 reps

WOD

3 ronds for time:

18 Alt Arm DB Snatch 

15 Jumping Pull Ups

200mt Run

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