8. Dezember 2022
Dez
08
WOD 12/08/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
10 PVC Pass throughs
5 Kip Swings
5 Low Box Jumps
10 Sit Ups
WOD-Prep
1 set:
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar
Workout (6 Rounds for reps)
Accessory (10 Rounds for reps)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
- Advanced: Strict Pull-Ups + Negative
- Intermediate: Banded Strict Pull-Up + Negative
- Novice: Jumping Pull Up + Slow negative
- Beginner: Ring Row/Lat Pull Down (5-8 reps)
Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Ro Bro
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Target time each set: 1:30-1:45
Time cap each set: 2 minutes