3:00-5:00 Intentional Run/Bike or Row
'Jump Ship Dynamic'
25' each movement
Knee Pulls
Quad Pulls
Hamstring Stretch
High Kicks
Spiderman
Inchworm + Push Up
QUALITY TIME
Toes to Bar Efficiency
(See coaches note)
GET FIT
Every 4:00 for 24:00
12 KB Swings 53/35
12 Toes to Bar
Max Distance Bike in remaining time
(WELLNESS WOD)
AMRAP 24
12 KB Swings 35/26
12 Knees to Elbows (or Knee Tucks/Sit Up)
16/12 Calories on Machine of Choice
COMPETITORS EXTRA
Every 2:00 for 10:00
75' S-DB OH Walking Lunge Steps 70/50
COACHES NOTE:
Simple TTB progression: Kip Swing, bigger Kip w/ emphasis on torso high and behind the bar, kip + knee tuck, kip + knee tuck + kick bar.
ATHLETES NOTE:
Focus on a hinge position instead of "squatting" when swinging the KB. Your shins should be mostly vertical as you send your hips back and let the torso/shoulders come forward.
BODYBUILDING WORKOUT
Routine 6b: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)