“11.5C” WOD 9/21/21

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through 
10 Good Mornings
10 Back Squat 
5 Inch Worms + Scorpions 
Then:
Mobility
 

 
WIN
SKILL:
3 Sets
10 Banded Face Pulls
3 Strict T2B + 5 Kipping T2B
LIFT:
Front Squat
7 @ 65%
5 @ 70%
3 @ 80%
*2 Rounds
WOD:
“11.5C”
AMRAP 12
15 T2B
30 DB Squats (50/35×2)
15 S2O (115/85)
 

 
FIT
SKILL:
3 Sets
10 Banded Face Pulls
20 Weighted Sit Up’s w/ DB Across Chest
LIFT:
Paused Front Squat 
5 x 5 
*Pause for 3 Sec. at the bottom.
**Build to 75%
WOD:
AMRAP 12
15/12 Cal. Row
30 Goblet Squats (53/35)
20 Push Ups
 

 
AT HOME
SKILL:
3 Sets
10 DB/KB Strict Press 
20 Weighted Sit Up’s
LIFT:
Paused DB/KB Squat x 2
4 x 8
*Build
**Pause for 3 Sec. at the bottom.
***Use what you got.
WOD:
AMRAP 12
50 Double Unders
30 DB/KB Squats 
20 DB/KB S2O 
*Sub. Double Unders for 100 Singles Accordingly.
**Use what you got. 
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