WOD – Sun, Nov 6
Warm-up
SPECIFIC WARMUP
KB SNATCH AND LUNGE PROGRESSION
10 single-arm KB swings/arm (eye-level)
10 alternating lunges
10 single-arm KB swing + pull elbow high and outside/arm
5 KB push press/arm
5 single-arm KB snatches/arm
10 alternating KB overhead lunges
WOD PREP
1 set:
4 single-arm KB overhead lunges
4 knees-to-elbows
4 sit-ups
2 KB snatches/arm
221106 WOD (Time)
RX
For time:
30 single-arm KB overhead lunges (35/53 lb)
30 knees-to-elbows
30 sit-ups
30 KB snatches (35/53 lb)
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges
INTERMEDIATE
For time:
30 single-arm KB overhead lunges (26/35 lb)
30 knees-to-armpits
30 sit-ups
30 KB snatches (26/35 lb)
30 sit-ups
30 knees-to-armpits
30 single-arm KB overhead lunges
BEGINNER
For time:
30 single-arm DB overhead lunges (10/15 lb)
30 hanging knee raises
30 sit-ups
30 DB snatches (10/15 lb)
30 sit-ups
30 hanging knee raises
30 single-arm DB overhead lunges
<h3>INTENDED STIMULUS</h3><ul><li>10:00-15:00.</li><li>Down and back style chipper.</li><li>Movement redundancy coupled with some higher skill movements.</li><li>Get through each movement in 2-3 sets.</li></ul>
Finisher (Checkmark)
4 sets:
10 single-arm KB bent over rows/arm (35/53 lb)
50-m single-arm KB farmer carry/arm
Cool Down
Accumulate:
1:00 pigeon stretch/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
DYNAMIC WARM-UP + KNEE-TO-ELBOW PROGRESSION
1 set:
10 alternating plank reach throughs
5 single-leg KB deadlifts/leg
10 kipping swings (pull-up bar)
1 set:
10 up-downs
10 KB goblet squats
10 kipping swings + knees-to-chest
1 set:
10 sit-ups
10 KB deadlifts
10 knees-to-elbows