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WOD

Wednesday 01.20.2021

POSTED ON January 19, 2021

Wednesday | 01.20.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 step-back lunges (each side)
5 Double DB Shoulder Press (light weight)
5 Scap Pull-ups
5 Bent-over plate rows/ring rows
10 PVC OVHS
 
**2. Workout Prep**
1 set
5 Kipping HSPU
10 Lunge
5 Pull Ups
10 Back Rack Lunge (moderate weight)
 
Workout: Killmonger
 
* Target time: 14-16 minutes
* Time cap: 20 minutes
 
3 rounds
25 HSPU
16 Back Rack Lunge (95/65)
25 Pull-ups
16 Back Rack Lunge (95/65)
* The Scaling aim is for athletes to move consistently within their limitations with skill being the limiting factor.
* Scaling option 1 (Masters 45+)
3 rounds
15 HSPU
16 Back Rack Lunge (65/45)
15 Pull-ups
16 Back Rack Lunge (65/45)
 
* Scaling option 2
3 rounds
20 Dumbbell Push Press
20 Weighted Step Ups (20in box/10 each leg)
20 Ring Rows
20 Weighted Step Ups (20in box/10 each leg)
 
* Limited Equipment Option
3 rounds
25 Push Ups
32 Lunge
25 Pull Ups
32 Lunge
 
* Large Class Option
Partner (You Go, I Go)
4 sets each
20 HSPU
32 Back Rack Lunge (95/65)
20 Pull Ups

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