“O-TOWN” WOD 5/17/22

“O-TOWN” WOD 5/17/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worm w/ Scorpions
Then:
Mobility

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WIN
SKILL:
EMOM 6
ODD: 45 Sec. Weighted Front Plank 
EVEN: 10 Weighted Push Ups
LIFT: 
Deadlift
*Build to 70%
4 × 3 @ 70%
WOD:
“O-TOWN”
3 Rounds
800 M. Run
15 Deadlifts (225/155) (205/135)
50 Double Unders
*Sub. 100 Singles

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FIT
SKILL:
EMOM 6
ODD: 45 Sec. Weighted Front Plank 
EVEN: 10 Weighted Push Ups
LIFT: 
Deadlift
*Build to 70%
4 × 3 @ 70%
WOD:
4 Rounds
400 M. Run
10 Deadlifts (165/125) (155/105)
100 Single Unders
*Scale up to 50 Double Unders

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AT HOME
SKILL:
EMOM 6
ODD: 45 Sec. Front Plank 
EVEN: 8 Push Ups w/ a 3 Sec. Negative
LIFT: 
3 Sets
8e Curtsey Lunge
8e S.L. Glute-Bridges
WOD:
4 Rounds
800 M. Run
15 S.D.H.P.
50 Double Unders
*Scale down to 100 Single Unders