WOD 211025 - MONDAY

WARM UP


Coach Stretch

ankle/wrist mob.

Hip opener


2:00 Min Double Under practice


3 RDS

5 hollow swings

4 vertical to broad jump

5 ring rows

6 yoga push-ups

 

Skill / Strength


4x5

Font Squats

increase weight


superset:

5 KB RDL

 

WOD


FOR TIME

50 DUs / SUs

45 Air Squats

40 T2B (Scale: sit-ups)

35 Deadlifts

30 HSPU (scale: Any Push Up Variation)

25 Pull-Ups (scale: ring row)

20 Hang P. Clean

15 Burpee over Bar

10 Front Squat

5 BMU (scale: jumping pull up)


Rx: 155/105#

scale: 95/65#

TC: 23 Mins


*scale weight and/or reps to meet time domain


 

Post WOD Accessory

50 weighted hollow rocks

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