WOD Blog

Tue, Feb 2 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

2.2.2021


(Check In)
Tuesday

Warm-up
AMRAP x 10 MINUTES
20 Single Unders
15 Glute Bridge Ups with :02 Hold at Top
10 Slow Alt. Mountain Climbers*
1/1 KB Complex**

*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.

**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press

Skill
EMOM x 5 MINUTES
:40 Double or Triple Under Practice

Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders


Workout
Metcon (Time)
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (53/35)
12 Sit-Ups

Cool Down
FOR RECOVERY
1:00 Plantar Smash (L)
1:00 Plantar Smash (R)
1:00 KB Calf Smash (L)
1:00 KB Calf Smash (R)