Tuesday 10/31 WoD
SKILL/STRENGTH
FITNESS
Toe to Bar Development: 20:00 Skill Practice
Part 1) 10 minutes of technique progression
– Kipping Swing (Hollow Arch)
– Active Lats: Push down on bar and tuck knees
– Pull Legs down to ground
Part 2) EMOM x 10: 3-8 Toes to Bar or any modification
PERFORMANCE
Toe to Bar Development: 20:00 Skill Practice
Part 1) 10 minutes of technique progression
– Kipping Swing (Hollow Arch)
– Active Lats: Push down on bar and tuck knees
– Pull Legs down to ground
Part 2) EMOM x 10: 3-8 Toes to Bar or any modification”
WOD
FITNESS
5 Rounds For Time:
100′ Walking Lunge, 35#/20# Dumbbells (hold on shoulders)
150′ Shuttle Run (15′-30′-45′)
*TIMECAP: 15:00
*Notes:
– Walking Lunge: use the width of the floor to walk in 25′ segments
– Shuttle Run: 15′ out + 15′ back, 30′ out + 30′ back, 45′ out + 45′ back. Athletes should be able to complete each set in no more than 1:00. Scale distance accordingly.
– Run outside
PERFORMANCE
5 Rounds For Time:
100′ Walking Lunge, 50#/35# Dumbbells (hold on shoulders)
150′ Shuttle Run (15′-30′-45′)
*TIMECAP: 15:00