WOD 20221006

Warm up:

5 min jog

3 rounds of:
10 db rogue rows
10 db straight leg deadlift
10 db split squats

Wod:

5 rounds of: 90 secs on, 30 secs
Sprint
Jumping jacks
Jumping squats
Step ups

Cool down:

Stretching movements
Hydrate
Recovery

3x70%, 3x80%, 3x90%+

40yard dash - on turf - rolling - 11x40yds - avg time 5.1

3 hang cleans
6 thrusters
9 SDHP

5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet
21 burpees

Let trailing knee gently kiss the ground on each lunge.

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

and then…

7 sets:

5 reps
-- Load for 4 reps
-- Load for 3 reps
-- Load for 2 reps
-- Load for 1 rep

Then Deload for 3 reps
-- Deload for 5 reps

For time:
30 Ground to Overhead (40/30)
30 Pull-Ups
-1 rope climb-
20 Ground to Overhead (40/30)
20 Pull-Ups
-1 rope climb-
10 Ground to Overhead (40/30)
10 Pull-Ups
-1 rope climb-

5 Rounds

21 Over Head Lungees with Medball
15 MedBall Cleans
9 Lateral Burpees over Medball

10 rounds
5 wall ball @9/6
6 box jumps @24/20
7 burpees
then
50 double unders