WOD 8/8/17

By | August 7, 2017

Tuesday, Week 3/Block 3

Gymnastics Skill + Gymnastics Static Hold
*Practice kip before EMOM start
EMOM 10:
EVEN Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
ODD Minutes: 20s L-Sit or L-Hold
Adv: HS Walking

“Last Minute”
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)

L3: (45, 25)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25 Russian Swings) (75 Single Unders)
20:00 Cap

E) Extra Credit, 5:00
Banded Anti-rotation Chop: 3 x 8-10 each side. Rest 60s.

Training Intent
– Skill: Skill work similar to last week Thursday. Spend 10:00 learning the kip or refining current technique. Keep sets small then perform EMOM to practice efficiency.
– Metcon: Push run pace today. KBS should be light and completed in no more than 2 sets.Don’t spend too much time completing double under so the scale accordingly. Advanced athletes should try to push their pace and treat this workout like “Helen”. Advanced times will be under 15:00.

Nice running form, Liz.

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