Tuesday September 10th, 2019


Published September 9, 2019


WOD:

Coach leads group through:

10 hanging scap retractions

10 Push ups

20 Mountain climbers

10 hollow rocks

x 2 rounds

 

A. 0:00 – 10:00 – 10 minute EMOTM:
5-15 Knees-up or Toes-to-bar
Pick a movement that you can kip and a rep count you can sustain unbroken for all 10 sets.

B. 11:00 – 23:30 – Every 2:30 x 5 sets:
10-20 second L-Sit/Knee Hold +
10-15 V-Ups +
15-20 Kettlebell Swings
Move swiftly between movements. Pick reps/weights you can maintain for all 5 sets. L-Sit/Knee hold can be done hanging from the Pull-up Bar, Support position on Rings or boxes, Parallettes or Dumbbells (Knee Hold won’t work on these two).

C. 25:00 – 40:00 – Every 3:00 x 5 sets: OUTSIDE
100m D-Ball/SB Bear Carry + 200m Run
You choose the loading, we want athletes getting 30 seconds plus rest on each round, so pick a weight wisely, you want to be able to carry unbroken most likely, or one quick break.

 

Extra work, if time allows:
1. Single Arm Kettlebell Z-Press: 4 sets of 8/side
Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other.

2. Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps. Not for time, for quality.

 


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