“GENOVESE” WOD 11/13/24

“GENOVESE” WOD 11/13/24

WARM UP:
50 Double Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
10 Split Jerk Presses
Then:
Mobility

WIN
SKILL:
EMOM 6
7 T2B
LIFT:
7 Sets (Every :90)
Clean & Jerk
*Build
WOD:
“GENOVESE”
For Time:
50 Double Unders
20 DB Hang Clean & Jerk (10R/10L) (50/35)
50 Double Unders
20 T2B
50 Double Unders
20/18 Cal. Row
50 Double Unders
20/18 Cal. Row
50 Double Unders
20 T2B
50 Double Unders
20 DB Hang Clean & Jerk (10R/10L)

FIT
SKILL:
EMOM 6
7 Hanging Knee Raises
*Scale down to 10 V-Ups or up to T2B
LIFT:
7 Sets (Every :90)
2 Push Press
*Build
WOD:
For Time:
100 Single Unders
20 DB Hang Clean & Jerk (10R/10L)(50/35)
100 Single Unders
20 Hanging Knee Raises
100 Single Unders
20/18 Cal. Row
100 Single Unders
20/18 Cal. Row
100 Single Unders
20 Hang Knee Raises
100 Single Unders
20 DB Hang Clean & Jerk (10R/10L)

AT HOME
SKILL:
EMOM 6
10 V-Ups
LIFT:
5 Sets (Every :90)
10 DB Push Press
*Build
WOD:
4 Rounds
50 Double Unders
20 DB Hang Clean & Jerk (10R/10L)
20 Sit Ups
*Scale to 100 Single Unders accordingly.