“INTERVAL 17.9” WOD 1/31/22

“INTERVAL 17.9” WOD 1/31/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Clean Extensions
Then:
Mobility

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WIN
SKILL / LIFT:
EMOM 12
ODD: 5 Ring Swings + 1 Muscle Up + 2 Ring Dips
EVEN: 1 Full Clean + 3 Front Squats
*Start at 60% and add 10lbs. each round.
WOD:
“INTERVAL 17.9”
E4MOM… For 5 Rounds
Muscle Ups
Power Cleans
50 Double Unders
R1: 4 Muscle Ups + 15 Power Cleans @ (135/105) (115/75)
R2: 5 Muscle Ups + 13 Power Cleans @ (165/125) (135/95)
R3: 6 Muscle Ups  + 11 Power Cleans @ (185/135) (155/105)
R4: 7 Muscle Ups + 9 Power Cleans @ (205/145) (165/115)
R5: 8 Muscle Ups + 7 Power Cleans @ (225/165) (185/125)
*You may bank time. At any time in which you don’t complete the work required within the 4 Min. window you are done.
**Sub. 8-10-12-14-16 Burpee C2B Pull Up for Muscle Ups accordingly.

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FIT
SKILL / LIFT:
EMOM 12
ODD: 5 Ring Swings + 5 Bar Dips
EVEN: 4 Front Squats
*Build
WOD:
E4MOM… For 5 Rounds
T2R
Med-Ball Cleans (20/14)
75 Single Unders
R1: 15 T2R + 15 Med-Ball Cleans
R2: 13 T2R + 13 Med-Ball Cleans
R3: 11 T2R  + 11 Med-Ball Cleans
R4: 9 T2R + 9 Med-Ball Cleans
R5: 7 T2R + 7 Med-Ball Cleans
*You may bank time. At any time in which you don’t complete the work required within the 4 Min. window you are done.

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AT HOME
SKILL / LIFT:
EMOM 12
ODD: 8 V-Ups + 8 Push Ups
EVEN: 8 Goblet Squats
*Build with what you got
WOD:
AMRAP 18
20 Sit Ups
20 Hang DB/KB Alt. Squat Clean
50 Double Unders (100 S.U.)
*Use what you got.