2:00 Cardio Choice
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8 Kip Swings
Today's coaching is focused on "Points of Performance" / "Full Range of Motion"
Pull-Ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
Push-Ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.
Abmat Sit-Ups: Hands must touch overhead and touch the toes for the rep to be an "Rx" Rep.
Air Squat: Hip crease below parallel and show full hip extension at the top of each rep.
5-10 PERFECT reps of each movement
100 air squatsCC: Pacer/SUSTAIN
Time Domain: 13:00-18:00
This is a re-test of the classic benchmark workout from week 1 with the focus being on staying steady and chipping away in the best way you can. Speed of repetition will increase as we move from pull-ups to pushups to sit-ups and finishing off with a fast set of 100 air squats.
Open/RX+: Same as fitness
Angie (BUILD) (Time)
For Time (25:00 CAP)
50 Strict Banded Pull-Ups
50 Band Assisted Push-Ups
100 Air Squats
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
10-12 DB Pullovers
8/8 Single Arm DB Rows
EXTRA Competitor WOD
Weightlifting – A- (Before Main WOD)
Conditioning -B- (After Main WOD)
Behind The Neck Jerk ( 1 rep x 10 sets; every 90s *Building to a 1RM)
250m Row @ 5k Pace
250m Row @ 2k Pace
1000m Bike Erg @ 10k Pace
R: 2:00 b/s