WOD – Thu, Dec 15
Warm-up
SKILL AND STRENGTH (Weight)
5 rounds for load with a partner:
100-ft single-arm DB overhead carry/arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.
<ul><li>Start at a light load and build heavy.</li></ul>
SPECIFIC WARMUP
PULL-UP
5 Kip swings
3-5 Strict pull-ups
5 kipping pull-ups
MINI-ROUND
2 sets:
5 v-ups
5 pull-ups
5 shuttle runs
– No rest between sets.
221215 WOD (Time)
RX
For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
INTERMEDIATE
For time:
21-18-15-12-9 reps:
V-ups
12-10-8-6-4-reps:
Pull-ups
21-18-15-12-9 reps:
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
BEGINNER
For time:
15-12-9-6-3 reps:
Sit-ups
Ring rows
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
<h3>INTENDED STIMULUS</h3><ul><li>10:00-12:00.</li><li>1-2 sets on the v-ups.</li><li>4 sets on the pull-ups for the rounds of 21 and 18.</li><li>3 sets or less on the pull-ups from the round of 15 and on.</li></ul>
Cool Down
Accumulate:
1:00 lacrosse ball foot roll/foot
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
400-m run
:30 hollow hold
:30 ring rows
1 set:
200-m run
:30 hollow rocks
:30 ring rows (harder)
1 set:
:45 shuttle run
10 tuck-ups
10 DB presses
1 set:
10 shuttle runs
10 v-ups
10 DB presses