WOD – Mon, Oct 13
Intent
Warm Up (Checkmark)
General Warm Up (5-12)
1:00 Row
1:00 6 Spiderman + 3 inch worm
1:00 10 Step up + 10 Hollow rock
2 rounds
Specific Warm Up (12-25)
Burpee
- 5 hip down push up
- 4 push up + lunge forward to stand
- 4 push up+ hop feet to hands
V- Up
- 6 Alternating V Up
- 4 V Up (both hands and feet)
KB Swing
- 5 KB Deadlift (light KB)
- 5 KB Russian Swing
- 5 KB American Swing
- 2×5 at workout weight
Primer:
6 reps at each movement to practice spacing and flow.
Conditioning (Time)
RXConditioning (26-56)
1k Row
________
100 Burpee
100 KB Swing (American) (53/35lb.)
100 V Up
100 Step up (24/20’)
For time.
Goal: Sub 22:00
Cap: 30:00
Intermediate: 35/30lb. KB, Lower box. Consider reduction in volume from 100 to 75 of each.
Baseline: 50 reps of each movement prescribed as well as 500m Row. 25/15lb. KB, Beginner Jack knife for V-Up
Cool Down (Checkmark)
(56-60)
1:00 pancake stretch
:30 pigeon each side
:30 cross body shoulder stretch each
(0-5)
We kick this week off with a chipper. The goal is to get warm, get focused and choose your journey. How do you think you can achieve this workout the fastest way possible? Well, today you get to choose your own path to finishing after you row 1k! All athletes will start with a 1k row, and once that is concluded you may break up the burpee, KB swing, V-up, step up in the way you prefer to get the fastest time possible!