31st August 2020
WOD WOD, September 1, 2020
Tuesday
Warm-up
Metcon
Pre WOD Skills – 10min open cap
All things TTB!
Option 1: Strict/Kip TTB
Option 2: Strict/kip straight leg raises
Option 3: 10 Beat swings + 20sec hollow hold
Option 4: 8 V-up/Sit up + 20sec tuck hold
*Options 1,2 are 3-5 reps max per set
*this is for quality/skill not reps, that’s the WOD
INTENT: learn/practice/upskill
Metcon (Time)
WOD – 3 rounds (15min cap)
9 Burpees to target
12 TTB (sets of 4)
400m Run
15 KB Swings
2min rest after each round
*steady pace
Rx 24/16
INTENT: 70-80% effort, quality short TTB reps
SCORE: Time
Modify:
TTB: Straight leg raises, highbar/lowbar, V-up, sit up
Run: Reduce distance or row
Swings: Reduce load
TTB: Straight leg raises, highbar/lowbar, V-up, sit up
Run: Reduce distance or row
Swings: Reduce load
Flexibility / Mobility
Post WOD
class foam roll/lacrosse ball – mainly calves & lats
class foam roll/lacrosse ball – mainly calves & lats
2mins per side lats
b) 3 rounds
100m Run
10 Russian swings
5 Nurpees