WOD
Friday 07.23.2021
Friday | 07.23.2021
Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
2:00 Jump Rope
-into-
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)
**2. Workout Prep**
2 sets
100m Run (workout pace)
7 Kettle Bell Swings (add weight each set)
5 Pull Ups
Workout: Helen
* Target time: 8-10 minutes
* Time cap: 12 minutes
3 Rounds
400m Run
21 Kettlebell Swings (53/36)
12 Pull-Ups
* Scaling option 1 (Masters 45+)
3 Rounds
400m Run
21 Kettlebell Swings (36/25)
12 Pull-Ups
* Scaling Option 2 (Beginner)
3 Rounds
500m Row or 1000m Bike Erg
21 Russian Kettlebell Swings (eye level/light)
12 Jumping Pull Ups
* Limited Equipment Option
3 Rounds
400m Run
21 Burpees
12 Pull-Ups
* Large Class Option
3 Rounds
400m Run (together)
50 Kettlebell Swings (53/36)
20 Synchro Pull Ups
Accessory:
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)