WOD 10/01/2021
A3: For Quality=
5 Each Spiderman Stretch
10 Superman
10 Straight Leg Sit Up
10 Each Alternating Knee To Elbow in Tall Plank
20 Hollow Rock
10 Each Alternating Single Leg V-Up
5 Each Spiderman Stretch
10 Superman
10 Straight Leg Sit Up
10 Each Alternating Knee To Elbow in Tall Plank
20 Hollow Rock
10 Each Alternating Single Leg V-Up
.
B1: Power Clean -Quickly build to a max for today without missing,
should be heavier than the weight you intend for C2
.
B2: Toes-To-Bar (5-8 Minutes Practice)
For Quality=
2 Kipping Swings + 2 Kipping Hanging Knee Raise
2 Kipping Swings + 2 Kipping Knees To Armpits
2 Kipping Swing + 2 Knees To Armpits + 2 Toes To Bar
:20 Seconds Max Toes To Bar;
2 Kipping Swings + 2 Kipping Hanging Knee Raise
2 Kipping Swings + 2 Kipping Knees To Armpits
2 Kipping Swing + 2 Knees To Armpits + 2 Toes To Bar
:20 Seconds Max Toes To Bar;
C1: Metcon Prep – 2-3 Rounds of:
3-5 T2B
1-3 Power Clean
3-5 T2B
1-3 Power Clean
.
C2: Metcon
RX,d=
10 Minute AMRAP of:
5 Power Clean (205/145#)
10 T2B
.
Level 1=
5 Power Clean (155/105#)
10 T2B
.
Level 2=
5 Power Clean (75/55#)
10 Hanging Knee Raises
10 Minute AMRAP of:
5 Power Clean (205/145#)
10 T2B
.
Level 1=
5 Power Clean (155/105#)
10 T2B
.
Level 2=
5 Power Clean (75/55#)
10 Hanging Knee Raises
