“OXIDATIVE 19.11” WOD 9/21/23

“OXIDATIVE 19.11″ WOD 9/21/23

WARM UP:
1K Bike
10 Walking High Knee Holds
10 Walking Flamingos
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: Rest
WOD:
“OXIDATIVE 19.11”
EMOM 30
MIN. 1: 14/11 Cal. Assault Bike
MIN. 2: 10 Front Rack KB Squats (53/35×2) (45/30×2)
MIN. 3: 200 M. Run

AT HOME
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: Rest
WOD:
EMOM 30
MIN. 1: 40 Wide Mtn. Climbers
MIN. 2: 10 Front Rack DB/KB Squats
MIN. 3: 200 M. Run