WOD

012922

By January 28, 2022 No Comments
Saturday, January 29

WOD

Warm-up:
10 Leg swings
8 Reverse lunge
10 Superman
8 Tuck-up
10 Air squat
4 Deep squat complex
8 Muscle clean
4 Power clean
10 Calorie row
4 Inchworm lunge
8 Knee raise
4 Pullup + HRPU or 2 Muscle-up

WOD:
A) Every 2:30 for 6 sets
4 Back Squat
Build heavier than 012122

B) Open WOD 14.4
14 Minute AMRAP of:
60 Calorie Row
50 Toes-to-Bar (knee raise)
40 Wall Ball (20/14#, 10/9′)
30 Power Clean (Rx- 135/95#, Scaled I-105/75, Scaled II- 85/55, Scale III-65/40)
20 Muscle-Ups (Ring or Bar) Scale to 20 Pullup + 20 HRPU

Mobility:
:45 Lying knee twist
:45 Child’s pose
:45 Frog

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