WOD – Mon, Oct 10
Warm-up
<p>3 minutes Rowing Running Biking<br />Over All Dynamic Body Activation</p><p><b>AMRAP 5:</b><br />50-ft bear crawl (25-ft down and back)<br />50-ft walking lunges<br />50-ft broad jumps</p><p><strong>KB Swing Review:</strong></p><p><b>2 sets:</b><br />5 KB swings</p><p><strong>Hollow Rock Review</strong></p>
Metcon (AMRAP – Reps)
<article><h3><strong>RX</strong><br />For reps:<br />Tabata burpees<br />Tabata hollow rocks<br />Tabata kettlebell swings (35/53 lbs)<br />Tabata burpees<br />– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.</h3></article><article><h3><strong>INTERMEDIATE</strong><br />For reps:<br />Tabata burpees<br />Tabata hollow rocks<br />Tabata kettlebell swings (26/35 lbs)<br />Tabata burpees</h3></article><article><h3><strong>BEGINNER</strong><br />For reps:<br />Tabata burpees<br />Tabata hollow rocks<br />Tabata kettlebell swings (18/26 lbs)<br />Tabata burpees<br /> </h3></article>
Turkish Get Up (Weight)
<p>Accumulate 10 KB Turkish get ups/arm</p>
Cool Down
<p><b>Accumulate:</b><br />1:00 banded shoulder stretch/side<br />1:00 couch stretch/side</p>
