WOD: Wednesday, November 2nd, 2022

Posted by & filed under .

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause – 10 Reps (5 per side) 
  • Banded Hamstring Stretch – 1 Min per side 

——————————————————————————————————–

Strength: TNG Power Clean EMOM 

Every 2:30 Minutes x 5 Rounds 

  • Run to the end of the driveway (150 M Air Runner) 
  • 5 Touch N’ Go Power Cleans 

Rd1 and 2: 70% of 3 Rep Max 

Rd3 and 4: 75% of 3 Rep Max 

Rd5: 80% of 3 Rep Max 

*Must hold on to the bar for ALL 5 reps 

——————————————————————————————————–

Workout: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 12 Deadlifts (155/105) 

-In remaining time max reps of: 

  • Odd Rounds: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Even Rounds: Max Toes to Bar 

*Two Scores – Both rounds of ABSU and both rounds of T2B 

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 15 Russian KB Swings (24K/16K) 

-In remaining time max reps of: 

  • Odd Rounds: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Even Rounds: Max Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold