10.27.2021
Warm-up
[5:00-13:00]
400m Run
+
5:00 Minute AMRAP
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8/8 Single Arm Ring Rows
Specific Prep
[13:00-20:00]
Kipping Practice
10 second active hang
5 scap pull up
3 small kip swing all scap retraction
3 kip swings
3 pull ups or attempts at pull ups
Push Up
10 second Plank
10 Second Mid push up
10 second active bottom of push up
3 Push up mimicking the body position of the holds throughout
Air Squat
5 Air squat at 25X1
Metcon
[42:00-54:00]
Happy (3 Rounds for reps)
Every 12:00 for 36:00
400m Run
20 Air Squat
15 Push-up
20 Pull-Ups
15 Push-up
20 Air squat
400m Run
Open/RX+:
400m Run
25 Air Squat
20 Push-up
20 Chest to Bar Pull- ups
20 Push-up
25 Air squat
400m Run
CC: SUSTAIN/PACER
** Goal: 7:00-10:00 per round
** CAP each round at 10:00 to allow for rest/recovery
Happy (BUILD) (3 Rounds for reps)
Every 12:00 for 36:00
200m Run
20 Air Squat
15 Elevated Push-up
20 Ring Rows or Jumping Pull ups
15 Elevated Push-up
20 Air squat
200m Run
CAP each round at 10:00 to allow for recovery between rounds.
Cool Down/Stretch
[54:00-60:00]
2 Rounds Through
Right Leg, Then Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
EXTRA Competitor WOD
Back Rack Lunge (10/leg x 4 Sets; Rest 2:00)
*build in weight each round
Push Press (4-4-4-4-4; rest as needed)
Set 1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 80+%
%Based on 1RM Push Press
Metcon (Weight)
15:00 EMOM Alt. Between
1: 14 (7/7) DB Shoulder to overhead
2: 16/12 Calorie Ski Erg
3: 60ft Single Arm Overhead DB Lunge
Load: Choice (Challenge yourself)
