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