WOD

100620

By October 5, 2020 No Comments
Tuesday, October 6

WOD

Happy Birthday Tom Cooper!

Warm-up:
10 Spiderman lunge
5 Yoga push-up
10 Step-ups
10 Hollow rock
1:00 of 10 fast high knees + up/down
30 Shuffle splits
7 1+1/4 Pushup (Lower down to ground push up 1/4 then do a full pushup)
20 Penguin jumps
3-5 Strict pullup (scale to jump up and lower down slow)
1-2 MU or Burpee pullup

WOD:
Minutes 0-7
1-2-3-4-5 MU (RX+ strict MU, scale to 2-for-1 burpee pullup)
50-40-30-20-10 DU (2-for-1 SU)

Minutes 7-14
3-6-9-12-15 Pull-up (Scale to jumpoing pullup)
30-25-20-15-10 Box jump (Rx+ 28/24″, Rx 24/20″, scale to 20/18″)

Minute 14-21
4-8-12-16-20 HRPU (RX+ Elevate feet on box)
150m run after each set of HRPU

Home WOD/Zoom:
MInute 0-7
3-6-9-12-15 Burpee to a target 6″ above reach
50-40-30-20-10 Penguin jump

Minute 7-14
3-6-9-12-15 Pull-up or 6-12-18-24-30 Renegade Row
30-25-20-15-10 Box jump or jump over

Minute 14-21
4-8-12-16-20 HRPU (RX+ Elevate feet on box)
150m run after each set of HRPU

Mobility:
1:00 Twisted cross
1:00 Thread the needle

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