WOD – Thu, Jan 12
Warm-up
EMOM 12: (AMRAP – Reps)
Min. 1 | :20 box jump overs
Min. 2 | :20 chest-to-bar pull-ups
– The pull-ups do not need to be unbroken.
WOD PRIMER
1 set:
5 hand-release knee push-ups
5 hand-release knee push-ups (faster)
5 kipping leg raises
5 kipping leg raises (faster)
5 hand-release push-ups
5 hand-release push-ups (faster)
5 toes-to-bars
5 toes-to-bars (faster)
– Rest :10-:20 between all movements.
230112 WOD (Time)
RX
For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
INTERMEDIATE
For time:
21-15-9:
Hand-release push-ups
Knees-to-armpits
BEGINNER
For time:
21-15-9:
Hand-release push-ups
V-ups
<h3>INTENDED STIMULUS</h3><ul><li>3:00-6:00.</li><li>Round of 21 in 1-2 sets.</li><li>Attempt to cycle reps at a faster pace than usual.</li><li>Don’t pace this workout; Deliberately push to failure on every set.</li></ul>
Cool Down
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
:20 arm circles forward and backward
:20 high knees
:20 shoulder taps
:20 knee push-ups
– No rest between movements and :20 rest between sets.
PROGRESSIVE WARM-UP
1 set:
:30 step-ups
:30 tempo push-ups (:03 down, :01 hold)
:30 scap pull-ups
– Demo and teach the next exercise between movements.
1 set:
:30 box jumps
:30 push-ups
:30 kip swings
– Demo and teach the next exercise between movements.
SKILL WORK
3-5 Box jump overs
3-5 Kipping pull-ups
3-5 Box jump overs
3-5 Chest to bar pull ups
3-5 Box jump overs