WOD

041523

By April 14, 2023 No Comments
Saturday, April 15

WOD

Warm-up:
:45 Air bike
:45 Inchworm
10 Air squat
16 Speed skater
10 Hollow rock
10 Superman
6 Spiderman lunge
16 Mountain climber
5 Top down deadlift
5 Clean pull
5 Power clean

WOD:
A) Back squat
2 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 95-97%
*14 minutes including warm-up.

B) Partner WOD:
15 minute AMRAP
P1 15m/10w Air bike calorie
P2 AMRAP of
5 Power clean (Rx-135/95#, Scale to a weight that allows you to go TNG)
15 Air squat

While P1 bikes for 15/10 calories, P2 accumulates AMRAP of power clean/front squat couplet. Partners resume where they left off in couplet after each set of air bike.

Mobility:
1:00 Lying knee twist
1:00 Lizard

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