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WOD – Fri, Jan 20

Warm-up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.

1 set:
1:00 row (conversation pace)
10 alternating spiderman stretch
10 alternating plank reach throughs
:30 downward dog stretch

1 set:
1:00 row (moderate pace)
10 inchworms
10 alternating Samson stretch
10 push-ups

1 set:
1:00 row (workout pace)
10 burpee-over-rower
10 jumping pull-ups or ring rows

SPECIFIC WARMUP

C2BAR PULL-UP PROGRESSION
3-5Kip swing
2 kip swings + 1 kip
2 kip swings + 1 chin-over-bar pull-up
2 kip swings + 1 chin-over-bar pull-up
2 kip swings + 1 chin-over-bar pull-up
Multiple pull-ups

WOD PRIMER
2-3 sets:
:30 calorie row
5 chest-to-bar pull-ups/progression
– Rest 1:00 between sets.

230120 WOD (Time)

RX

For time:
21-15-9-15-21:
Calorie row
Chest-to-bar pull-ups

INTERMEDIATE

For time:
21-15-9-15-21:
Calorie row
Pull-ups

BEGINNER

For time:
12-9-6-9-12:
Calorie row
Jumping pull-ups

<h3>INTENDED STIMULUS</h3><ul><li>8:00-13:00.</li><li>Push the pace on the rower. Complete the set of 21 calories in 1:15 or less.</li><li>Complete each set of chest-to-bar pull-ups in 3 sets or less.</li></ul>

Cool Down

Accumulate:
1:00 banded shoulder stretch/side
1:00 banded inner thighstretch/side
1:00 foam roll low back