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WOD

“Stub Hub” T2B PS CAL OHS (Time)

“Stub Hub”

21-15-9:

Toes to Bar

Power Snatches

Directly Into…

9-15-21:

Calorie Bike/Row/Ski

Overhead Squats

RX+-96/65#

RX -75/55#

50-59 -55/45#, Hanging Knee Raises

60+ -45/35#, Sit Ups

Basics-15-12-9 and 9-12-15,PVC or BB Sit Ups
DESCRIPTION

This balanced two-part workout features gymnastics, weightlifting, and cardio components

You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet

There is no rest between couplets – you’ll move right into the bike/row/ski following your last power snatch

Your score is the total time it takes to complete the 180 reps

The intended time range for this workout is between 10-20 minutes

BARBELL MOVEMENTS

Both barbell movements are designed to be fairly light

When fresh, you should be able to complete 21+ reps unbroken

We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you

If you’re on the fence about weights, lean towards the lighter side

TOES TO BAR

If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider reducing reps or doing knee raises or lying toes to bar

AFTER PARTY

Every 3 min

10: Front Squat (Set 1: 10 Reps @ 66% 1RM)

8: Front Squat (Set 2: 8 Reps @ 71% 1RM)

6: Front Squat (Set 3: 6 Reps @ 76% 1RM)

4: Front Squat (Set 4: 4 Reps @ 83% 1RM)

2: Front Squat (Set 5: 2 Reps @ 91% 1RM)