WOD 09/05/2021
A2: Warm Up – For Quality:
:30 Seconds Samson Stretch
:30 Seconds Each Door-Jam Stretch; 30 Seconds rest
+
:30 Seconds Jumping Jacks/
10 Seconds Ring Rows; 30 Seconds Rest
+
:30 Seconds Single Unders/
8 Each Single Arm Ring Rows; 30 Seconds Rest
+
:30 Seconds Max Double Unders/
3-6 Strict Pull Up
:30 Seconds Samson Stretch
:30 Seconds Each Door-Jam Stretch; 30 Seconds rest
+
:30 Seconds Jumping Jacks/
10 Seconds Ring Rows; 30 Seconds Rest
+
:30 Seconds Single Unders/
8 Each Single Arm Ring Rows; 30 Seconds Rest
+
:30 Seconds Max Double Unders/
3-6 Strict Pull Up
B: Pistols (6-10 Minutes Practice)
**Can also use this time to practice Rope Climbs and Double Unders.
C1: 2 Rounds of:
1 Rope Climb (scale)
5 Each Pistol (scale)
20 Double Unders (scale)
1 Rope Climb (scale)
5 Each Pistol (scale)
20 Double Unders (scale)
C2: Metcon
RX=20 Minute AMRAP of:
2 Rope Climbs (15/10′)
10 Each Alternating Pistols
40 Double UndersLevel 1= AMRAP 20 of:
2 Rope Climb (10/8′)
6 Each Alternating Pistol
20 Double UndersLevel 2=AMRAP 20 of:
8 Ring Row
10 Each Alternating Reverse Lunge
40 Single Unders
2 Rope Climbs (15/10′)
10 Each Alternating Pistols
40 Double UndersLevel 1= AMRAP 20 of:
2 Rope Climb (10/8′)
6 Each Alternating Pistol
20 Double UndersLevel 2=AMRAP 20 of:
8 Ring Row
10 Each Alternating Reverse Lunge
40 Single Unders
D: Cool Down = 5-10 Minutes of:
Rope Climb Practice
Additional Mobility
Rope Climb Practice
Additional Mobility
