(Competition / Metabolic Conditioning)
WOD Review and Review Kipping and Toes to Bar: 12 min
Then group warm up all together: 60 sec row, 20 sec TVW, 30 sec PVC pass thru, then into the skill of the day work:
Skill of the day:
1 min of Hollow body hold roll to Superman hold (on the floor).
Then
1 Min on the clock to practice kip swing to hollow arch.
Then
1 Min on the clock to practice kip swing to hollow knee raises.
SOD
EMOM x 10
Odd: 8-10 Ab-Wheel or Barbell Roll-outs (no solo 10# plates on bar)
Even: 8-12 Front Rack Reverse Stepping Lunges (total) (# = athletes choice)
WOD
4 Rounds (15 min cap)
15 Sumo Deadlifts (135/95) (115/75)
30 Double Underss/60 Single Unders
10 Overhead Squats (135/95) (115/75) (ideally from the floor)
30 Double UZnders/60 Single unders
