“WASH & DRY” WOD 9/15/21

WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
5 Hang Split Clean
Then:
Mobility


WIN
SKILL:
EMOM 8
ODD: 10 Kipping HSPU 
EVEN: 8e DB O.H. Lunges
*Adjust reps as needed.
LIFT:
Push Press
2 x 7 @ 65% of 1RM
Push Jerk
2 x 5 @ 70% of 1RM
Split Jerk 
3 @ 75% of 1RM
*Take from each individual 1RM.
WOD:
“WASH & DRY”
For Time: (6 Min. Cap)
27-21-15-9
DB S2O (50/35×2)
Rest 2 Min. 
EMOM 6
ODD: Cal. Row @ 75% of your best 1 Min. Max Effort
EVEN: 12 Burpees
*Adjust Row Cal’s & Burpees accordingly as needed.


FIT
SKILL:
EMOM 9
ODD: 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold
EVEN: 8e DB O.H. Lunges
LIFT:
Push Press
4 x 7
*Build
WOD:
For Time: (6 Min. Cap)
27-21-15-9
KB Swing (53/35)
Rest 2 Min. 
EMOM 6
ODD: 14/11 Cal. Row
EVEN: 10 Burpees
*Adjust Row Cal’s & Burpees accordingly as needed.


AT HOME
SKILL:
EMOM 8
ODD: 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold
EVEN: 8e DB/KB O.H. Lunges
LIFT:
DB / KB Push Press
4 x 8
*Use what you got
WOD:
For Time: (6 Min. Cap)
27-21-15-9
DB/KB Swing
*Use what you got.
Rest 2 Min. 
EMOM 6
ODD: 40 Mtn. Climbers
EVEN: 10 Burpees
*Adjust Row numbers accordingly as needed.

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