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WOD – Tue, May 16

Warm-up

2minutes Rowing Running Biking
Over All Dynamic Body Activation

1 round: 10’s
10 jumping jacks
10 alternating spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)

Turkish Get Up (Accumulate: 17:00 CAP
30 KB Turkish get-ups
– For quality.)
051623 WOD (Time)

RX

For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring or bar dips

– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

INTERMEDIATE

For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring or bar dips

– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

BEGINNER

For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor

– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.

INTENDED STIMULUS

Under 10:00.

Quick couplet, aim to finish each round in 1:00 or less.

Establish a steady single-leg squat pace to work through the first 3 rounds, accumulating almost 60 single-leg squats and only 6 ring dips.

In the middle rounds, maintain unbroken, steady sets of single-leg squats and consider breaking up the ring dips into short sets with quick breaks.

In the final 3 rounds, accumulate 27 ring dips and only 12 single-leg squats, so sets of 2-3 ring dips will likely become necessary to preserve muscular stamina.

Cool Down

Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side