TUESDAY10252022

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.