“ORKO” WOD 9/14/21
WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 6
ODD: 15 Banded Ring Dips
EVEN: Weighted Plank
*Choose a band you can do all reps unbroken with.
LIFT:
Back Squat
1 x 20
*Find a 20 Rep Max. Add 5-10lbs to what you hit week 3.
WOD:
“ORKO”
For Time:
10 Rounds
3 Thrusters (155/105) (135/95)
3 Bar Muscle Ups
*Sub. Bar M.U. for Burpee C2B Pull Up accordingly.
FIT
SKILL:
EMOM 6
ODD: M.E. Banded Tricep Extension
EVEN: Weighted Plank
*Choose a band you can do all reps unbroken with.
LIFT:
Paused Back Squat
5 x 5
*Pause for 3 Sec. at the bottom
**Add 5-10lbs. to what you hit week 3.
WOD:
10 Rounds
10 Wall Ball
30 Single Unders
*Scale up to 30 DU accordingly.
AT HOME
LIFT:
Paused DB/KB Squat x 2
4 x 8
*Build
**Pause for 3 Sec. at the bottom
***Use what you got
WOD:
10 Rounds
10 DB/KB Squats
30 Double Unders
*Scale down to 30 SU accordingly.
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