“ABOMINATION” WOD 9/26/22

“ABOMINATION” WOD 9/26/22

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms + Scorpions
Then:
Mobility

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WIN
SKILL / LIFT:
EMOM 12
MIN. 1: 3 Deadlift (Build to 80%)
MIN. 2: 5 Strict T2B
MIN.3: 12 Banded Ring Dips (Pick a band you can do all reps unbroken with)
WOD:
“ABOMINATION”
For Time:
21 Deadlift (225/155) (205/135) (185/125)
20 T2B
15 Deadlift (255/175) (225/155) (205/135)
20 T2B
9 Deadlift (275/195) (255/175) (225/155)
20 T2B
6 Deadlift (315/215) (275/195) (255/175)
10 Bar Muscle Ups
*Sub. Burpee C2B Pull Up x 2 for Bar MU accordingly.
**18 Min. Cap

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FIT
SKILL / LIFT
EMOM 12
MIN. 1: 3 Deadlift (Build to 80%)
MIN. 2: 10 Weighted V-Ups
MIN.3: 15 Banded Tricep Extensions
WOD:
For Time:
21 Deadlift (155/105) (135/95)
20 Sit Ups
15 Deadlift (175/125) (155/105)
20 Sit Ups
9 Deadlift (195/145) (175/125)
20 Sit Ups
6 Deadlift (215/165) (195/135)
20 Sit Ups
*18 Min. Cap

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AT HOME
SKILL:
EMOM 8
ODD: 20 Weighted V-Ups
EVEN: 10-15 Tricep Extensions
WOD:
For Time:
33-27-21-15-9
S.D.H.P.
Sit Ups
*Use what you got.