"hanky pLanky"

Oops!  They forgot the 'L!'

EQUIP: Bar (a: 155/115, i: 135/95, b: 115/75), Wall Ball (20/14), HSPU Set-Up, Rings, Rower

(name of WOD inspired by Betsy Meyer...thanks, B!)

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Deadlift (w/ lightly loaded bar)

*10 x Burpee-Lateral Bar Hop

*5 x Clean Pull

*5 x Shoulder-2-OH

WOD 1: “Hanky Planky”

10 Rounds of 2 Minute Duration:

*3 x Clean & Jerk (155/115)(135/95)(115/75)

*100m Sprint

-In Remaining Time ea. Round: Hold Plank (use your phone or watch to keep a running time)

SCORE = Total Time Holding Plank over 10 rounds

———————-

WOD 2: 

33 Min. AMRAP -

3 Rounds -

30 Wall Ball (20/14)

30 Ball Slam (30/20)

(=180 reps)

NO REST

3 Rounds -

20 Front Squat (135/95)(115/75)(95/65) 

20 Ring Dip

(= 120 reps)

NO REST

3 Rounds -

10 Sumo Deadlift High Pull (135/95)(115/75)(95/65) 

10 Strict HSPU (Rx: 1 AbMat)

(= 60 reps)

NO REST

3 Rounds -

500m Row 

5 Curtis P (135/95)(115/75)(95/65)

(= 30 reps)

SCORE = Total Reps Completed