WOD – Fri, Feb 3
This week starts 615p OLY on Monday's and Regular WOD at 615 on Thursdays.
Warm-up
WOD PREP
2 sets:
125/150–m row
8 v-ups
Metcon (Time)
RX
For time:
800/1,000-m row
40 v-ups
600/750-m row
40 v-ups
400/500-m row
INTERMEDIATE
For time:
800/1,000-m row
40 alternating v-ups
600/750-m row
40 alternating v-ups
400/500-m row
BEGINNER
For time:
400/500-m row
40 sit-ups
400/500-m row
40 sit-ups
400/500-m row
Finisher
1 set:
Max-effort hanging L-sit hold
– Scale to a hanging tuck hold.
Cool Down
1 set:
1:00 cobra stretch
1:00 seated straddle stretch
3 sets:
10 reps or :30 of each movement:
Samson stretch lunge
PVC Overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full ROM)
Strict ring dips (full ROM)
ROWING | 5:00
Rest :30 between sets.
V-UP | 5:00
PROGRESSION FOCUS
:20 hollow hold Shoulders and toes 6 inches off of the ground.
7 hollow rocks Push and pull the feet forward and back to rock.
7 tuck-ups Knees to the chest and pull the shoulders up.
7 v-ups Throw the arms forward first, then lift the legs.
V-UP | 5:00
PROGRESSION FOCUS
:20 hollow hold Shoulders and toes 6 inches off of the ground.
7 hollow rocks Push and pull the feet forward and back to rock.
7 tuck-ups Knees to the chest and pull the shoulders up.
7 v-ups Throw the arms forward first, then lift the legs.