WOD

083023

By August 29, 2023 No Comments
Wednesday, August 30

WOD

Happy Birthday, Duke Pirak!

Warm-up:
10 PVC passthrough
5 Yoga pushup
10 Floor slides
10 Bird dog
10 PVC Halo
5 Sots press
5 Snatch balance
5 Narrow stance squat
:20 Hollow rock
3 Roll to candlestick
1 Wall walk up
2 Inverted burpee

WOD:
A) EMOM x 12
Overhead Squat or Front Squat
Minute 1-2: 50%
Minute 3-4: 60%
Minute 5-6: 70%
Minute 7-8: 80%
Minute 9-10: 85-90%
*Percentages are based off of 2RM from 081623.

B) Accumulate a 7 minute forearm plank hold:
For every break perform 5 Inverted Burpee
Intermediate: Scale to 5 minute plank
Beginner: Scale to 3 minute plank
*10 minute cap.
**For inverted burpee: Scale roll to candlestick to narrow stance air squat and handstand to burpee.

Mobility:
:30 Puppy dog
1:00 Foam roll lats
1:00 Foam roll t-spine

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