10.16.2017
Congrats to our two Temenos girls Lauren and Sam for placing First in the intermediate division this weekend at the BodyShop WODtoberfest !
You ladies worked great as a team, and made all of us proud. Great work!!
Warm up:
(3 rounds)
10 Skater Jump
5 Hollow rocks, roll over into 5 superman rocks
5 Kip push on bar
10 At. Lunges
Mobility:
- Prone dowel Passover 3x 10
- Batman hip opener or Goblet Squat hold 4:00
Skill:
EMOM 10:00:
- 12 Alternating front rack Lunges (AHAP, Across)
-
10 Toes to bar (or kipping or knee raises or knee to elbows.. But NO single kip)
Conditioning:
For time, CAP 20:00
Run 600m
30 Alt. DB/KB step up (AHAP)
30 KB swing (AHAP)
Run 400m
20 Alt. DB/KB step up
20 KB swing
Run 200m
10 Alt. DB/KB step up
10 KB swing