Lucky Penny

Oct 14th, 2020

Category: Uncategorized

Lucky Penny

Ian

Outdoor Primarily Unless Raining – AM Rain in Forecast

Warm Up
2 Rounds
:40 on/:10 rest
-Toe Taps on KB
-Uneven Push Up
-Weighted Hollow Rock
-KB Plank Drag
-KB Bent Over Row (Round 1 Right side/Round 2 Left)

Mobility
Using the Box
Calf Stretch
Pigeon Stretch
Chest Stretch

Accessory
10-8-6-4-2 (Each Arm)
SA Kettlebell Floor Press
SA Bent Over Row Each Arm

WOD
40-30-20
-Push-ups
-Lunges 2|1.5
-Kettlebell Swings
-Box Jumps
-Sit-ups

Level 2- 1.5|1
Level 1- 1|0.75, ½ Push Ups
ADV –
-20-15 10 Strict HSPUS
-KB OH Lockout Lunge (split reps between arms
-GHD Sit-ups

Extra Work
3 Rounds
50ft HS Walk
5 Squat Snatch 155|105
Rest 1:1 or with a partner

3 Rounds
50ft HS Walk
3 Squat Snatch 175|115
Rest 1:1

3 Rounds
50ft HS Walk
1 Squat Snatch 205|125

Cut to 2 Rounds of each, Scale Weight Accordingly and scale Hs Walk to 25ft or 2 Wall Climbs