WOD – Wed, Aug 27
Intent
Warm Up (Checkmark)
General (0:00–7:00):
2 Rounds:
- 1:00 Easy Row (build speed each round here)
- 5 No push up burpee
- 10 Arch-to-Hollow Rolls
- 5 Inch worm (start each with a push up)
- 10 seated pike toe raise (Don’t like this video?)
Specific (7:00–13:00):
3 Sets:
- 3 Kip Swings (firm legs, pointed toes, hollow/arch)
- 3 Knees-to-Elbows (focus on pressing into bar, and shoot legs back to straight as you arch)
- 5 Progressive Toes-to-Bar building to 2 full reps to finish each set.
Primer: (13-16)
10 Cal Row
8 Toes to bar
8 Burpee to rig
Rest 2-3 minutes and hit the WOD
Conditioning (Time)
RXConditioning (20:00–40:00):
Every 4:00 x 5 Sets:
20/15 Cal Row
15 Toes-to-Bar
15 Burpee to Rig
Score: Total work time across sets
Intermediate: 15/12 Cals, Hanging knee raises
Baseline: 10/7 Cals, Hanging knee tucks, 10 Burpee
Cool Down (Checkmark)
(45:00–60:00):
Bodybuilding Finisher B:
3 Rounds (not for time):
- 10 Rear Delt Flys
- 10 Lateral DB Raises
- 10 EZ Bar or DB Curls
Midline + grip endurance with high-demand gymnastics and cyclical pacing. The goal today is to push each interval as fast as possible with the understanding that recovery time will not allow for full recovery at all. Shoot for your best time somewhere in rounds 3 or 4 to ensure you don’t redline or start too fast and also still be able to finish well in round 5. 2 approaches are good to consider here with gymnastics. One is that you can go big and take chances to seek improvement and the other is to maximize output by breaking early and often and reduce the time you try to rest!