amrap, bar muscle ups, deadlift, double unders, power snatch, snatches, sumo deadlift -

Monday 2.10.20

Warm-up Prep (10-15 Minutes)

2 Rounds

100 Single Unders

20 Wallballs 20/14

20 Scap Pull-ups


Strength - Sumo Deadlift

8x3 EMOM 1

80% of Deadlift 1 Rep Max 


Pre-WOD Mobility

1 Min Quad Roll 

1 Min Calf Stretch  

1 Min Kipping Practice on Bar

1 Min Lat Roll


Post WOD Mobility

1 Min Forearm Stretch 

1 Min Bar Hang

1 Min Calf Roll

1 Min Front Shoulder Lacrosse Ball Smash against a wall


WOD (Workout of the Day)

WOD "Whippin'"

12 Min AMRAP

30 Double Unders

7 Power Snatches 115/85

4 Bar Muscle Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • The goal for this WOD is 5-9 Rounds depending on your skill level and scaling
  • It's a fairly fast paced WOD with the DU's being a break (but not a rest) from the Snatches and Muscle Ups.
  • If you have Muscle ups, do these unbroken with the Snatches being linked together in sets of 2-3 reps.  If not break up the Muscle ups in 2-3 sets while doing the snatches unlinked.
  • This is not an exact sprint since the time length is over 8 min long, but it will be taxing since you will find yourself back on the snatches and muscle ups faster than you think.  Find a pace that keeps you moving the entire time and keep rest intervals consistent and stick to that rest time no matter what.
  • Score is Rounds plus Reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Single Under's x 2, Lowered weight, Pull-ups or Jumping MU Practice from a box

Post WOD Cool Down

1 Mile Assault Bike at slow to medium pace