WOD 09/27/2021
A2: Warm Up – For Quality-
30 Jumping Jacks
10 Ring Row
10 WallFacing Prisoner Squat
5 Pull To Stand
15 Tuck Jumps
5 Each Single Arm Ring Row
10 WallFacing Prisoner Squat
20 Air Squat
3-5 Strict Pull Up
10 Each Alternating Reverse Lunge
3-5 Strict Pull Up
30 Jumping Jacks
10 Ring Row
10 WallFacing Prisoner Squat
5 Pull To Stand
15 Tuck Jumps
5 Each Single Arm Ring Row
10 WallFacing Prisoner Squat
20 Air Squat
3-5 Strict Pull Up
10 Each Alternating Reverse Lunge
3-5 Strict Pull Up
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B1: Back Squat Warm Up=
5 Deadlift (45/35/15#)
5 Hang Power Clean
5 Push Press
5 Back Squat
5 BTN Push Press
5 Deadlift (45/35/15#)
5 Hang Power Clean
5 Push Press
5 Back Squat
5 BTN Push Press
.
B2: Back Squat – Build to a Heavy Double @22X1; Rest as needed
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C: Rope Climb – Practice
.
D: Metcon
RX’d=
For Time:
21 Squat (BW)
7 Rope Climb (15′)
15 Squat
5 Rope Climb
9 Squat
3 Rope Climb
.
Level 1= For Time:
21 Squat (1/2 BW)
3 Rope Climb (15′)
15 Squat
2 Rope Climb
9 Squat
1 Rope Climb
.
Level 2= For Time:
21 Squat (1/4 BW)
9 Pull To Standing
15 Squat
6 Pull To Standing
9 Squat
3 Pull To Standing
For Time:
21 Squat (BW)
7 Rope Climb (15′)
15 Squat
5 Rope Climb
9 Squat
3 Rope Climb
.
Level 1= For Time:
21 Squat (1/2 BW)
3 Rope Climb (15′)
15 Squat
2 Rope Climb
9 Squat
1 Rope Climb
.
Level 2= For Time:
21 Squat (1/4 BW)
9 Pull To Standing
15 Squat
6 Pull To Standing
9 Squat
3 Pull To Standing
