21. August 2021
Aug
21
WoD – 20210821
Warm-up
Warm-up
– Run 400m / Row 500m
– 10 Scapular Pull-Ups
– 10 Scapular Push-Ups
– 30 alternating Forward Lunges
– 10 Scapular Pull-Ups
– 10 Scapular Push-Ups
– 30 alternating Forward Lunges
Mobility
Strength
Pull-ups (5 sets of max reps)
Scaling: Strict Pull-Ups -> Kipping Pull-Ups -> Very Slow Negative Pull-Ups -> Banded Strict Pull-Ups
Note: Your current movement is the earliest in the progression at which you can do at least six unbroken reps in the first set
Rest 60 sec between sets
Workout
Metcon (Time)
For time – as teams of 2
– 1000 m (1 Lap) Partner Run
– 80 Dual DB Lunges (2 x 10/15 kg)
– 1000 m (1 Lap) Partner Run
– 80 Dual DB Lunges (2 x 10/15 kg)
– into –
30 Sets – You go, I go:
– 3 Power Cleans (30/40 kg) into
– 3 S2OH
– 3 Burpees
– into –
– 80 Dual DB Lunges (2 x 10/15 kg)
– 1000m Partner Run
Time Cap: 26 min
Notes:
– Partner runs are synchronous!
– Lunges are split evenly between partners in any desired format
Score: Time. Missing reps added as seconds to time cap.
– 30 sec Samson Stretch e/s