WOD 10/27/2021
A2: Warm Up – 3 Rounds of:
:30 Seconds Each of:
Lateral Line Hops
Down Ups
Double Leg Mountain Climbers
:30 Seconds Each of:
Lateral Line Hops
Down Ups
Double Leg Mountain Climbers
..
B: Pistol + Candlestick Practice=
:60 Seconds Alternating Tall Step Up (30/24″)
:60 Seconds Candlestick Practice
:30 Seconds Each Pistol Negative on Box
:60 Seconds Candlestick Practice
:30 Seconds Each Ring or Rig Assisted Pistol
:60 Seconds Candlestick Practice
:60 Seconds Alternating Pistol
:60 Seconds Alternating Tall Step Up (30/24″)
:60 Seconds Candlestick Practice
:30 Seconds Each Pistol Negative on Box
:60 Seconds Candlestick Practice
:30 Seconds Each Ring or Rig Assisted Pistol
:60 Seconds Candlestick Practice
:60 Seconds Alternating Pistol
For Quality @ Easy pace with smooth controlled tempos;Rest as needed
..
..
C1: For Quality=
100-ft. High Knees
100-ft. Butt Kickers
20 Straight leg sit-ups
100-ft. Skip for Height
100-ft. Side Shuffle (switch directions half way)
10 Partial ROM GHD Sit-ups (only go down 2-3″)
100-ft. Up-Down + Broad Jump
100-ft. Walking Lunge
10 Partial ROM GHD Sit-ups (Go half way down)
100-ft. Backwards Jog
100-ft. Jog
10 Full ROM GHD Sit-ups
…
C2: Metcon
RX’D=5 RFT of:
20 GHD Sit-ups
400m Run
..
Level 1=
5 Rounds For Time:
12 GHD Sit-ups
400m Run
..
Level 2=
5 Rounds For Time:
20 Straight-Leg Sit-ups
200m Run
20 GHD Sit-ups
400m Run
..
Level 1=
5 Rounds For Time:
12 GHD Sit-ups
400m Run
..
Level 2=
5 Rounds For Time:
20 Straight-Leg Sit-ups
200m Run
…
D: 12 Minute AMRAP of:
Minute 1=:30 Shoulder Taps in Plank
Minute 2=:30 Handstand Hold
Minute 1=:30 Shoulder Taps in Plank
Minute 2=:30 Handstand Hold
