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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.

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