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31st August 2020

WOD WOD, September 1, 2020

Tuesday

Warm-up
a) Foam roll
2mins per side lats

b) 3 rounds
100m Run
10 Russian swings
5 Nurpees

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

Flexibility / Mobility
Post WOD
class foam roll/lacrosse ball – mainly calves & lats

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