“24” WOD 5/13/22

“24” WOD 5/13/22

WARM UP:
400 M. Run 
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

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WIN
SKILL:
EMOM 8
ODD: 5 Strict T2B
EVEN: 5 Tempo HSPU 3 Sec. Negative w/ a 2 Sec. hold at the top
*Sub for Box Piked HSPU w/ a 3 Sec. Negative accordingly.
LIFT:
Deficit Deadlift
5 @ 55%
3 x 5 @ 65%
*Stand on top of a 45 lb. plate
WOD:
“24”
For Time:
24 T2B
24 HSPU
50 Ft. Double KB Front Rack Lunges (53/44×2) (44/35×2)
*Sub. Box Piked HSPU Accordingly.
**10 Min. Cap.

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FIT
SKILL:
EMOM 8
ODD: 5 Strict T2B
EVEN: 5 Tempo Push Ups w/ 3 Sec. Negative w/ a 2 Sec. hold at the top
LIFT:
Deficit Deadlift
5 @ 55%
3 x 5 @ 65%
*Stand on top of a 45 lb. plate
WOD:
For Time:
24 T2R
24 DB S2O (50/35×2) (45/30×2)
200 M. Farmers Carry
**10 Min. Cap.

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AT HOME
SKILL:
4 Sets
20 Alt. V-Ups
5 Tempo Push Ups w/ 3 Sec. Negative w/ a 2 Sec. hold at the top
LIFT:
Sumo Deadlift
4 x 8
*Use what you got
WOD:
For Time:
40 V-Ups
30 DB/KB S2O
400 M. Run with DB/KB
**10 Min. Cap