WOD – Sat, Jan 21
Warm-up
SPECIFIC WARMUP
TURKISH GET-UP SKILL WORK
3 reverse lunges/arm
3 kneeling windmills/arm
3 kneeling sit-throughs/arm
3 light Turkish get-ups/arm
Accumulate:
20 KB Turkish get-ups
– Go heavier than the final step of progression, but use the same weight for all 20 reps.
WALL WALK PROGRESSION
10shoulder taps
10 shoulder taps in pike
1partial wall walk
1 wall walk
WOD PRIMER
2-3 sets of 5 KB swings
– Partners alternate turns on sets.
– Add load each set; final set should be at workout weight.
1 time through:
Partner 1: :30 bike
Partner 2: :30 bike
Partner 2: 5 KB swings
Partner 2: 5 KB swings
Partner 1: 1 wall walk
Partner 2: 1 wall walk
230121 WOD PARTNER (AMRAP – Rounds and Reps)
RX
AMRAP 20 with a partner:
50 calorie bike
100 KB swings (53/70 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.
INTERMEDIATE
AMRAP 20 with a partner:
40 calorie bike
80 KB swings (35/53 lb)
14 wall walks
– Split work as needed; 1 partner works at a time.
BEGINNER
AMRAP 20 with a partner:
30 calorie bike
60 KB swings (18/26 lb)
10 inch worms + push up from knees
– Split work as needed, 1 partner works at a time.
<h3>INTENDED STIMULUS</h3><ul><li>2-3 rounds.</li><li>Partners switch as needed and as often as necessary to keep intensity high and transition time short.</li><li>Move through the bike fast and get to those swings and wall walks!</li><li>Maintain stimulus of a heavier KB.</li></ul>
Cool Down
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
PARTNER WOD
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
Focus on shoulders hips.
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 KB windmills/arm
1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm
1 set:
:30 burpees
10 single arm KB presses, right arm
10 single arm KB presses, left arm