WOD WOD, September 5, 2022

Monday

Warm-up

3 minutes Rowing Running Biking
Over All Dynamic Body Activation

"Tabata " Core Alternate 8 Sets of :
:20 Single leg V-Ups
:10 Rest
:20 Down dog to Up dog

1 set:
10 samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

Warm-up

KB SWING PROGRESSION
10 KB low swings
10 KB swings to eye-level
8 KB swings overhead
8 KB swings, fast

Warm-up

PULL-UP PROGRESSION
5-10 kip swings
3 kip swings + 3 kips
2 kip swings + 1 pull-up + 2 kip swings, twice
3-5 kipping pull-ups

Warm-up

WOD PRIMER
1 set:
400-m run
12 KB swings
6 unbroken pull-ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

INTERMEDIATE 13:00
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups

SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
200-m run
21 KB Swings (18/26 lb)
12 jumping pull-ups

INTENDED STIMULUS
Runs completed in 2:00 or less.
Unbroken KB swings across the entire workout.
Pull-ups done in :45 or less every round.

Finisher

Metcon (AMRAP – Reps)

EMOM 8:
5-10 strict handstand push-ups

SKILL WORK
Beginners: piked push-ups./ Dumb bells/Box
Intermediates: reduced volume and/or reduce ROM up to 4 in, but no more.

Cool Down

1 set:
200-m recovery walk
1:00 forearm stretch against wall/side