WOD 11/19/2021
A2: For Quality=
:30 Seconds Alternating Spiderman Stretch
:30 Seconds Plank to Down Dog
+
:30 Seconds Single Unders
:30 Seconds Inch worms
:30 Seconds Hand Release Push-ups
+
:30 Seconds Double Unders
30 Seconds Plank Shoulder Taps
+
:30 Seconds Double Unders
100’ Bear Crawl
:30 Seconds Alternating Spiderman Stretch
:30 Seconds Plank to Down Dog
+
:30 Seconds Single Unders
:30 Seconds Inch worms
:30 Seconds Hand Release Push-ups
+
:30 Seconds Double Unders
30 Seconds Plank Shoulder Taps
+
:30 Seconds Double Unders
100’ Bear Crawl
…
B2: EMOM X 14 Minutes-
Minute 1=2 Push Jerk + 1 Split Jerk Building
Minute 2=12/9 Calorie Ski (8/5)
Minute 1=2 Push Jerk + 1 Split Jerk Building
Minute 2=12/9 Calorie Ski (8/5)
Build intensity each round for as long as possible, if you reach your max, back down 15% and finish any remaining rounds
…
…
C: 4 RFQ of:
12 Each Alternating Top Down Floor Press @21X2/
12 Each Alternating Top Down Bent Over Row @21X2
12 Each Alternating Top Down Floor Press @21X2/
12 Each Alternating Top Down Bent Over Row @21X2
..
D: EMOM 10 of:
RX=:30 Seconds HS Walk; :30 Seconds Rest
Level 2=:30 Seconds Handstand Hold; :30 Seconds Rest
RX=:30 Seconds HS Walk; :30 Seconds Rest
Level 2=:30 Seconds Handstand Hold; :30 Seconds Rest
