WOD 09/24/2021
A2: Warm Up – 3 RFQ of:
:30 Seconds Double Unders Practice
:20 Seconds Hollow Hold
:20 Seconds Scap Pull Up
:20 Seconds Kipping Swing
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B: False Grip Pull Up
5 Sets of 3-10 Reps @21X1
+ :10 Seconds Bent Arm Hang on last rep of each set with an Easy pace; Resting as needed
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+ :10 Seconds Bent Arm Hang on last rep of each set with an Easy pace; Resting as needed
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C1: Metcon Prep – 3 Rounds of:
3-10 Double Unders
3-5 Sit Ups
3-10 Double Unders
3-5 Sit Ups
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C2: Annie – For Time
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
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C2: Level 1 = For Time:
50/40/30/20/10 Double Unders
30/25/20/15/10 Sit Ups
.
Level 2= For Time:
50/40/30/20/10 Single Unders/
20 Sit Ups after each set of jump rope
50/40/30/20/10 Double Unders
30/25/20/15/10 Sit Ups
.
Level 2= For Time:
50/40/30/20/10 Single Unders/
20 Sit Ups after each set of jump rope
.
D – Giant Set –
D1: Hip Extension (10/10/10)
D2: Back Extension (8/8/8)
D3: GHD Hip + Back Extension (5/5/5)
