WOD – Sat, Feb 11
Warm Up
SPECIFIC WARMUP
KIPPING PULL-UP PROGRESSION
:30 position on the pull-up bar
10 kip swings
10 (2 kip swings + 1 kip)
3(2 kip swings + 1 pull-up)
3(2 kip swings + 1 pull-up + 2 kip swings)
3 attempts at multiple pull-ups
Metcon (AMRAP – Rounds and Reps)
22min AMRAP
10 Pull-Ups
20 Push Press (95/65)
15/20 Cal Bike
20 Hang Power Cleans (95/65)
10 Lateral Burpees
Complete barbell work in no more than 3 sets.
Cool Down
Coaches Choice
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:30 bike
10 alternating Samson stretches
1 set:
:30 bike
10 push-ups to down dog
1 set:
:30 bike
10 walking lunges
1 set:
:30 bike
10 DB overhead walking lunges
3 Minute BB Complex 35/45
3 Dead lift
3 Hang power clean
3 Push press
3 Back squat