EXTENDED WARM-UP
2 Sets:
3-5 Scap Depressions + Retractions
3-5 Beat Kip Swings
– Rest as needed between sets.
(:01 Pause in Hollow + :01 Pause in Superman)
2 Sets:
3x 2-for-1 Pause Pull-Ups
– Rest as needed between sets.
(1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing)
2 Sets:
3-5 Kipping Pull-Ups
– Rest as needed between sets.
INGUZ WOD
“Fran”
21-15-9
Thruster (95/65#)
Pull-ups
* Post time completed to the whiteboard. There is a 10 minute time cap on this wod.
PARTNER FINISHER
For Quality:
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks
– P1 works while P2 completes a static hold.
– Split work as needed.
Static Holds:
Curls = Overhead Plate Hold
Front Raises = Plate Gun Hold
Flutter Kicks = Plank Hold
MOVE 45
2 Sets
3:00 Moderate Pace Cardio Choice
2:00 Moderate-High Pace Cardio Choice
1:00 Sprint Pace Cardio Choice
-2 minute rest after each set
Immediately into…
6 Minute AMRAP
2-4-6-8…and so on
Alt. DB Hang Snatch
Tuck-Jump
-2 minute rest
2 Minute Max Russian Twist