WOD – Fri, Sep 19
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 row
2 rounds:
- 15ft. crab crawl
- 5 push ups with 1 count pause in bottom
- 10 hollow rocks
- 5 broad jumps
Specific Warm-Up (8:00–13:00)
- :05-:10 ring support holds
- :05-:10 low dip support (bottom dip)
- 3 negative ring dips + jump to support/lockout
- 10 lateral bounding jumps over DB
- 2×3 evil wheel practice
Conditioning (Time)
RXConditioning (15:00–34:00)
10–1 Ladder for Time:
Ring Dips
Lateral DB Jump Overs (x2 per rep)
Evil Wheel (chest/sternum to ground extension)
Goal: Sub 13:00 / Cap: 16:00
Intermediate: box dips, partial range evil wheel
Baseline: bench dips, line hops or lateral step overs (DB), kneeling hand walk outs (Kneeling Hand Walkouts)
Cool Down (Checkmark)
(30:00–40:00)
- :30 triceps stretch
- :30 pec opener
- 10 cat-cows
2 rounds NFT
Today is a strength & stamina test with upper push and jump elements.