WARMUP
TABATA
SINGLE LEG OVER KB
PLANK KB TOUCH
HSW SKILLS
GET SOME
A. Every 20 sec x 15 reps: 1 ""lunge to kick ups"" into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg.
*biceps by ears!
B. 5 sets: 1 wall-walk into 10-40 sec wall-facing HS hold
*rest as needed
**Focuses:
1. Hands stacked directly under shoulders
2. Feeling some of your weight in your fingertips
3. Actively pressing into the ground throughout hold
4. Squeeze legs and toes together- point toe
Got Some
3 sets:
20 Russian KBS @ 53/35#
40ft HSW
*3 min cap per interval
REST 3
WOD
FOR TIME
50-40-30-20-10:
Row Cals
15-15-15-15-15:
Burpee Box Jump Overs
*20 min cap
Intent: Row/Burpee Endurance - each week this cycle we will have a mixed cyclical test, often times combining bodyweight movements with various ergs.
Target: Intermediate = Sub 18/20 min (Male/ Female) Rx = Sub 16/18min
10 BURPEE BJ OVER FOR BEGINNERS OR SCALE.
Feel: SPICY - this should be tough, but you should be able to walk away with any crazy soreness or residual fatigue.