WOD

020822

By February 7, 2022 No Comments
Tuesday, February 8

WOD

Warm-up:
5 Yoga push up
10 Floor slides
30 Jumping jax
1 Wall walk up w/ :10 hold
6 Burpee
6 DB push press
3 Deep squat complex
6 Box jump
6 C2B pullup (scale to COB or jumping)
10 Shoulder circles
2 Bar muscle up or 2 pullup + 2 Dip

WOD:
For time:
20 Bar Muscle-up (scale to 10-15 reps and or 20-30 pullup & 20-30 dip/HRPU)
40 HSPU (Scale to 30 reps and/or Pike pushup on box)
60 Box jump over (Rx-24/20″, Scale I-20/18″, Scale III-18/12″) Scale reps to 40-50
60 Burpee to a 6″ target (Scale to 40-50 reps)
40 C2B pullup (Scale to 20-30 reps)
20 DB push press (Rx-50/35#, Scale I-35/25, Scale II-25/15, Scale III-15/7.5#)
*24 minute time cap.

Mobility:
:30 Puppy
:30 Child’s pose
1:00 Archer

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