MON07OCT2019

WOD

Primer
2 Rounds
10 Banded Y-Extensions*
5ea/leg 3-Way Lunge (Fwd + lateral + bwd = 1)

*Hold the banded facepull position, while extending/pressing

Gymnastic Skillwork
3 sets:
5 Hollow/Arch on PU Bar w/ 3 sec pause in each position.
2 Wall Walks w/ 5 sec pause at top, stay hollow!

Conditioning
“Open WOD 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, weight 1
25 toes-to-bars
50 double-unders
13 squat cleans, weight 2
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, weight 3
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, weight 4
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, weight 5
Stop at 20 minutes.

*Rx:
Men 135-185-225-275-315
Women 85-115-145-175-205 lb.
**Scale as needed. Official scaled weights in 2019:
Men: 95-115-135-155-185
Women: 55-75-95-115-135