“SPEALER VS. KHALIPA” WOD 10/31/21

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Clean Extension
10 Split Jerk Presses
Then:
Mobility

WIN
LIFT:
Clean Pull + Clean & Jerk
2 + 1 @ 65%
2 + 1 @ 70%
1 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%
1 + 1 @ 90%
WOD:
“SPEALER VS. KHALIPA”
1-2-3-4-5-6-7-8-9-10
Clean & Jerk (155/105) (135/95)
*Must complete 1 Round of Cindy after each round:
5 Pull Ups
10 Push Ups
15 Air Squats
*20 Min. Cap

FIT
LIFT:
Deadlift
5 x 3
*Build
WOD:
“CINDY”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*Scale Pull Ups for Banded or Jumping Pull Ups Accordingly.

AT HOME
LIFT:
Deficit DB/KB Sumo Deadlift
4 x 8
*Build with what you got.
WOD:
“CINDYISH”
AMRAP 20
5 Push Ups
10 Sit Ups
15 Air Squats