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Components

Metcon

Settings

Workout

WOD - Wed, Sep 18

Warm up

1. Pigeon stretch
2. Hip airplanes x 10 ea.
3. Hip CARS x 10 ea.
4. Quad stretch x 20 sec ea.
4. Ankle rocks x 10 ea.
5. Calf and toe raises x 15
6. Hollow body rocks 2 x 10
7. Arch body rocks 2 x 10
8. KB deadlifts- KB russian swings- KB american swings x5 ea.
9. Scap push ups x 10
10. Scap retractions x 10
11. Kip swings & TTB attempts x 10ea.

Metcon prep:
100m run
5 KB swings (or variation)
4 TTB (or variation)

Power abs 2

AMRAP 9:
10 Burpees
10 V-ups
10 Plank outs
10 Reach through(10/10)
10 Seated leg lifts

Metcon (2 Rounds for time)

RX+

2 rounds:
200m run
21 KBS 53/35
12 toes to bar
-rest 5:00-
2 rounds:
200m run
21 KBS 53/35
12 toes to bar

2 rounds:
200m run
21 KBS 35/26
8 toes to bar
-rest 5:00-
2 rounds:
200m run
21 KBS 35/26
8 toes to bar

Scaled

2 rounds:
10 calorie bike or row
21 KBS russian
8 kipping leg raise
-rest 5:00-
2 rounds:
10 calorie bike or row
21 KBS russian
8 kipping leg raise