Tuesday 7.25.17 WOD


1a) High to Low Plank x 10 passes
1b) Shoulder Taps x 20 (alternating)
1c) Banded Lat Stretch x 20s each
x 2 rounds


Box Programming Dynamic Warm-up

Skill Review

*Spend 10:00 teaching people the kip
10Min EMOM :
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking
Training Intent
Skill work similar to last week Thursday. Spend 10:00 learning the kip or refining current technique. Keep sets small then perform EMOM so your athletes can practice their efficiency. Sets should allow them to re-inforce good movement patterns.


“Last Minute”
For Time:
4 rounds
Run 400 Meters
50 Double Unders
25 KBS (55, 35)
RX: (45, 25)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25 Russian Swings) (75 Single Unders)
20:00 Cap
Training Intent
Push your run pace today. KBS should be light and completed in no more than 2 sets. Athletes shouldnโ€™t spend too much time completing double under so the scaling reflects this. Advanced athletes should try to push their pace and treat this workout like โ€œHelenโ€. Advanced times will be under 15:00.

$ Out

Banded Anti-rotation Chop: 3 x 8-10 ea. Rest 60s.

By | 2017-07-24T08:54:49-04:00 July 24th, 2017|WOD|Comments Off on Tuesday 7.25.17 WOD