WOD 190321

1. MOBILITY

  • 3 each side (hold for 15s) Single-Leg Hinge to Wall

  • Banded good mornings

2. WARM UP

  • 800m run

3. WL

Deadlift

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 65%

  • Set 2: 5 x 75%

  • Set 3: 5+ x 85%

4. GYMNASTICS

EMOM 6:

  • 20 Rower pike-ups

  • 20 V-Ups

  • 30s Hollow Hold

5. WOD

Tabata sets (each set is 8 rds of 20s work /10s rest intervals):

  • 00:00~04:00 — Hang Cleans Set (52/35)

  • 04:01~05:59 — Rest

  • 06:00~10:00 — Thrusters Set (52/35)

  • 10:01~11:59 — Rest

  • 12:00~16:00 — S2OH Set (52/35)

* Score total reps for all Tabata sets