WOD 210727 - TUESDAY

Updated: Jul 26, 2021

WARM UP


Coach Stretch

Chest / Shoulders


3 RDS

10s Supinated grip Dead Hang

5 Yoga Push Up

6 Alt. Dead Bugs + 5 Hollow Rocks

5 Glute Bridge

20s Bike/Row


 

Skill / Strength


Body Weight Focus


4 SETS

8 Supinated grip Body Row


Superset:

5 Strict Ring Dips


 

WOD


TABATA INTERVALS

on a Running Clock, complete 4 TABATA intervals of:

(Rest 1:00 min after each 4 minute TABATA interval)


A: 4 Mins Bike Cals

(min 0-4)

:20s work / :10s Rest

REST 1 MIN (min 4-5)


B: 4 Mins V-Up + Tuck-Up

(min 5-9)

:20s work / :10s Rest

REST 1 MIN (min 9-10)


C: 4 Mins Row Cals

(min 10-14)

:20s work / :10s Rest

REST 1 MIN (min 14-15)


D: 4 Mins Hand Release Push Ups

(min 15-19)

:20s work / :10s Rest


score is reps per movement

ex: 60/50/70/80 (A/B/C/D)

(1 cal = 1 rep)


Divide larger classes in half to accommodate for Bikes / Row Machines.

Half the class will start with A/B first and the other half will start with C/D.


 

Post WOD Accessory


100m Plate Pinch Carry, 25/15#


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