“INTI” WOD 9/22/21

“INTI” WOD 9/22/21

WARM UP:
1K Bike
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility

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WIN
SKILL:
4 Sets
3 Ring Swings + 3 T2R + 3 Ring MU
*Adjust MU reps as needed. Sub. 3 RMU for Toe Hip Transitions accordingly.
LIFT:
Clean Pull + Clean
2+2 @ 65%
2+2 @ 70%
2+2 @ 75%
2 x 2+2 @ 80%
WOD:
“INTI”
For Time:
20 DB Lateral Burpees
100 Ft. DB O.H. Walking Lunge (50/35)
20 Alt. Hang DB Clean & Jerk
50/40 Cal. Assault Bike
20 Alt. Hang DB Clean & Jerk
100 Ft. DB O.H. Walking Lunge
20 DB Lateral Burpees

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FIT
SKILL:
4 Sets
7 Ring Swings
20 Band Pull Aparts
LIFT:
4 Sets
6 Broad Jumps + 30 Sec. Weighted Wall Sit (2 DB/KB’s on Shoulders)
*Rest 1 Min.
WOD:
For Time:
20 DB Lateral Burpees
100 Ft. DB Goblet Walking Lunge (50/35)
20 Alt. Hang DB Clean & Jerk
50/40 Cal. Assault Bike
20 Alt. Hang DB Clean & Jerk
100 Ft. DB Walking Lunge
20 DB Lateral Burpees

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AT HOME
SKILL:
3 Sets
10 Y’s, T’s, & W’s
10 Reverse Fly’s
*Use what you got.
LIFT:
4 Sets
6 Broad Jumps + 30 Sec. Weighted Wall Sit (2 DB/KB’s on Shoulders)
*Rest 1 Min.
WOD:
For Time:
20 Burpees
100 Ft. DB/KB Goblet Walking Lunge
20 Hang DB/KB Snatch
800 M. Run
20 Hang DB/KB Snatch
100 Ft. DB/KB Goblet Walking Lunge
20 Burpees