“MAX EFFORT” WOD 2/1/22

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


WIN
SKILL:
EMOM 8
ODD: 3 Strict T2B + 6 Kipping T2B
EVEN: 3 Wall Walks
LIFT:
Deadlift
*Build to 90%
4 x 1 @ 90%
WOD:
“MAX EFFORT”
4 MIN. (Every :30 Sec. Alternating)
Max Effort Cal. Row
Max Effort DB Alt. Hang Clean & Jerk (50/35)
Rest 2 Min.
4 MIN. (Every :30 Sec. Alternating)
Max Effort Cal. Row
Max Effort T2B
*Score = Total Reps


FIT
SKILL:
EMOM 8
ODD: 6 Hanging Knee Raises
EVEN: 3 Wall Walks
*Scale the WW as needed.
LIFT:
Hex Bar Deadlift
*Build to 90%
4 x 1 @ 90%
WOD:
4 MIN. (Every :30 Sec. Alternating)
Max Effort Cal. Row
Max Effort DB Alt. Hang Clean & Jerk (50/35)
Rest 2 Min.
4 MIN. (Every :30 Sec. Alternating)
Max Effort Cal. Row
Max Effort Hanging Knee Raises
*Score = Total Reps


AT HOME
SKILL:
EMOM 6
3 Wall Walks
*Scale the WW as needed.
LIFT:
S.D.H.P.
4 x 8
*Build with what you got.
WOD:
4 MIN. (Every :30 Sec. Alternating)
Max Effort Mtn. Climbers
Max Effort DB/KB Swing
Rest 2 Min.
4 MIN. (Every :30 Sec. Alternating)
Max Effort Mtn. Climbers
Max Effort S.D.H.P.
*Score = Total Reps

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