Tuesday, August 13th, 2019


Published August 12, 2019


WOD:

Coach leads group through:

10 banded scap pulls L/R

:30 banded stretching L/R

10 Push ups with alternate shoulder tap

8 SA KBS L/R

5 bottoms up KB press L/R

x 2 rounds

 

then:

 

A. 0:00 – 9:00 – Every 1:30 x 6 sets:
5-10 Strict Chin-ups
+
10 Band Pull-Aparts
Pick a rep count you can maintain for all 6 sets. Use a band as needed.

 

B. 9:00 – 30:00 – Every 3:00 x 7 sets:
5 Bent Over Barbell Row
20 seconds rest
5 Push Press
20 seconds rest
Max Unbroken Kettlebell Swings 35/26
Build the Barbell Row and Push Press. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself.

 

C. 30:00 – 40:00 – Every 2:00 x 5 sets:
10/7 Calories Ski/Bike/Row
10 Burpees
Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds.

 

Extra Work:
Finisher if time allows:

 Hollow Hold: Accumulate 3 minutes
Keep track of time and attempts to complete.

 

Quick Hiit:

Each movment is completed in :60 intervals directly into :30 of jumping jacks

Set 1:

Air Squat

Wide-to-Narrow Push-Up

Squat Jump

Full Tuck Crunch

 

Rest :60

 

Set 2:

Forward and Backward Lunge

Tricep Dip and Hip Lift

Kneel to High Skip

Bicycle Crunch

 

Rest :60

 

Set 3:

Bridge Scissor

Dead Bug Plank

Squat Thrust Jump

Toe Touch Crunch

 

Rest :60

 

Set 4:

Lateral Lunge to Knee Drive

Inverted Push-Up (feet on plates)

Skater With Squat

Single leg v-up

 

Rest :60

 

Set 5:

Plank Walkout and Push Up

Supermans

Burpees

Rock-Up to Single-Knee (single leg crunch - shoulders off the ground.)

 


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