Tuesday 2.1.22

WARMUP

10 min AMRAP

1 min cardio

3 inchworms

10 Halos

10 PVC Passthroughs

10 Light KBS

10 Light SDHP

Then…

1:00 Plank

1:00 banded pull Aparts

1:00 Banded Good Mornings

STRENGTH

KB SDHP

3×10-15

KB Snatch (use a DB if you are more comfortable with that)

3×10 each

*Todays focus is on perfect form for the strength- pick a rep scheme that allows that. The SDHP should be quite a bit heavier than the snatch.

WOD

For Time:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 American KB Swings (Rx+70/53) (Rx 53/35) (Fit 35/25 – or Russian)

Strategy:

Grind out the KBS and see how long you can hold onto unbroken sets of toes to bar.
This workout gets grippy on the back end. If it’s going to be faster for you to break up the toes to bar into small sets or even singles in the last couple rounds, go for it.
Focus on speedy transitions.

OPTIONAL POST WOD

5 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog

Rest 2 Minutes

3 Sets:
200 Meters at Faster Pace
200 Meters Recovery Walk

Rest 2 Minutes

200 Meters at Fastest Pace

Substitute for 200M RUN: