WOD 09/19/2021
A2: Warm Up – EMOM 8 of:
Minute 1=5 Squat Therapy Squats/5 Kipping Swings
Minute 2=:20 Seconds Hollow Rock/5 Deck Squats
Minute 1=5 Squat Therapy Squats/5 Kipping Swings
Minute 2=:20 Seconds Hollow Rock/5 Deck Squats
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B: Toes-To-Bar
Toes To Bar Progression
For Quality=
:45 Seconds Lying Supine Knees To Chest/and extend legs to bar; 15 Seconds Rest/
:45 Seconds Active Hanging Knee Raises W/”lean back”; 15 Seconds Rest/
:30 Seconds Kipping Knee Raises; 30 Seconds Rest/
:30 Seconds T2B Attempts; 30 Seconds Rest
+
2 X :20 Seconds T2B Singles; 40 Seconds Rest
+
2 X :20 Seconds Practice Stringing Reps Together; Rest 40 Seconds after each round
For Quality=
:45 Seconds Lying Supine Knees To Chest/and extend legs to bar; 15 Seconds Rest/
:45 Seconds Active Hanging Knee Raises W/”lean back”; 15 Seconds Rest/
:30 Seconds Kipping Knee Raises; 30 Seconds Rest/
:30 Seconds T2B Attempts; 30 Seconds Rest
+
2 X :20 Seconds T2B Singles; 40 Seconds Rest
+
2 X :20 Seconds Practice Stringing Reps Together; Rest 40 Seconds after each round
.
B1: Metcon Prep – 3 Rounds of:
3-5 T2B
3-5 Burpee
5-10 WallBall
3-5 T2B
3-5 Burpee
5-10 WallBall
Building intensity each round, with round 3 @ B2 Pace; Rest 1-3 Minutes before B2
Use this time to warm up, practice: pacing, rest, transitions and figure out what is the appropriate Level for you.
Use this time to warm up, practice: pacing, rest, transitions and figure out what is the appropriate Level for you.
.
B2: Metcon
RX’d = 15 Minute AMRAP of:
20 T2B
50 Burpees
20 T2B
50 Burpees
75 WallBall (20#-10’/14#-9′)
Level 1= AMRAP 15 of:
20 Knees To Amrpit
50 Burpees
75 WallBall (20#-10’/14#-9′)
Level 2= AMRAP 15 of:
15 Knees To Amrpit
30 Burpees
45 WallBall (10#-10’/6#-9′)
.
C: Weighted Hanging Knee Raise (50 RFQ)
RX’d= @20/14#
Level 1= 14/10#
Level 2= 10/6#
Level 1= 14/10#
Level 2= 10/6#
