“HORDAK” WOD 10/1/21

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility

WIN
SKILL:
Max Unbroken Set of T2B
*Rest 1 Min.
For Time:
20 Reps
**Record your score.
LIFT:
Strict Press
4 x 4
*Build
WOD:
“HORDAK”
E2MOM… (Until Failure)
250 M. Row
3 Jerks (Start @ 70% 1RM)
*Add 10 lbs. every round
**Score = final weight lifted.
***Stop at 8 Rounds

FIT
SKILL:
EMOM 6
6 Hanging Knee Raises
*Scale to 8 V-Ups as needed.
LIFT:
Strict Press
4 x 4
*Build
WOD:
AMRAP 16
500/400 M. Row
25 KB Swings (53/35)
200 M. Farmers Carry (53/35×2)
25 KB Swings

AT HOME:
SKILL:
EMOM 6
8 Weighted V-Ups
LIFT:
Sumo Deadlift
4 x 10
*Build from a deficit if possible.
WOD:
AMRAP 16
400 M. Run
25 Squat Jumps
25 Jumping Lunges