SAT 7/15/23 - 9am - 11am - Partner WOD / OPEN GYM -
Warm Up
1 set:
100-m run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
5 Kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar
5 Toes-to-bar
Partner WOD:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
SCORE: TOTAL TIME
Level 2
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
SCORE: TOTAL TIME
Level 1
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
SCORE: TOTAL TIME
