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WOD – Wed, Apr 5

Warm Up

2-3 minutes Rowing Running Biking
Over All Dynamic Body + Shoulder Activation

1 set:
Row 300 meters
-Increase pace with each 100 meters.

1 set:
:30 PVC overhead lunges
:30 scap pull-ups

1 set:
:30 plate squats
:30 kip swings

1 set:
:30 PVC overhead squats
:30 jump and controlled lower pull-ups

SPECIFIC WARMUP

KIPPING PULL-UP
Position on pullup bar + Kip swing
2 kip swings + 1 kip
2 kip swings + 1 pull up
2 kip swings + 1 pull up + 2 kips swings
Multiple pull ups

OVERHEAD SQUAT BB

3 overhead-squat initiations
3 above parallel OHS
5 OHS pause in hole
 

Overhead Squat (EMOM 6
6×3 OHS)

-From the floor with a power snatch.
-Build to a heavy triple.
Goal: Above work out weight.

WOD PREP

1 round:
100m row
3 pull-ups
2 overhead squats (at workout weight)

040523 WOD (AMRAP – Rounds and Reps)

RX

AMRAP 12:
400/500 m row
15 pull-ups
10 overhead squats (75/115 lb)

INTERMEDIATE

AMRAP 12:
400/500 m row
10 pull-ups
10 overhead squats (55/75 lb)

BEGINNER

AMRAP 12:
300/400 m row
15 jumping pull-ups
10 overhead squats (35/55 lb)

INTENDED STIMULUS

3-5 rounds.

Fast triplet!

Lighter overhead squat and smaller pull-up sets.

Athletes should move through the pull-ups and overhead squats in 1-2 sets, but ideally complete them unbroken.

The row should be fast but also a chance to recover before returning to the pull-ups and squats.

Cool Down

1 set:
1:00 barbell forearm mash/side
1:00 barbell bicep mash/side
1:00 couch stretch/side