Saturday, October 3
WOD
Warm-up:
10 PVC passthrough
10 Air squat
5 Press in squat
200m Run
75′ Samson lunge
25 Jumping jax
5 Clean deadlift
5 Muscle clean + press
5 Up down dog
4 Power clean and jerk
3 Squat clean and jerk
8 Box over
1 Rope climb
WOD:
A) EMOM x 10 minutes
1 Clean & Jerk @ 75-80%
Goal: Consistent lifts with sound technique. If form deteriorates, reduce load.
B) 4 Rounds for time of:
200m Medball Run (Rx-20/14#, scale as needed)
2 Legless Rope climb
200m Run
16 Box jump over (Rx-24/20″)
Scaling:
Medball run- Scale load to 14/10# or 10/8#
Legless rope climb- Scale to a no jump rope climb, 3-4 rope get-up, or 4-6 J-hook pull-up.
Run- Scale to 150m
Box jump over- Scale height to 20/18″ or 18/16″ or step-ups)
20 minute cap
Mobility:
:45 Low dragon
:45 Couch
