WOD

101822

By October 17, 2022 No Comments
Tuesday, October 18

WOD

Warm-up:
10 Leg swings
8 Bootstrapper
4 Spiderman lunge
20 Mountain climber
5 Hollow rock
5 V-up
5 Tuck-up
:05 Hollow hold
15 Penguin jumps
5 Top down deadlift
5 Clean high pull
5 Muscle-clean
5 Power clean
6 Lateral burpee

WOD:
A) 3 Rounds for time and max DU reps of:
Max unbroken set of DU (minimum of 30 reps, scale to penguin jumps)
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold

B) Each against a 2 minute clock:
Round 1: 10 Power clean*
Max lateral burpee in remaining time
1 minute rest

Round 2: 8 Power clean
Max lateral burpee in remaining time
1 minute rest

Round 3: 6 Power clean
Max lateral burpee in remaining time
1 minute rest

Round 4: 4 Power clean
Max lateral burpee in remaining time
1 minute rest

Round 5: 2 Power clean
Max lateral burpee in remaining time
1 minute rest

*Start with 50% of 1RM and build in load on each round of power clean.
**Score is total weight + total burpees.

Mobility:
1:00 Seated straddle
1:00 Seated twist

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