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WOD - Mi 06.10.21

New Cycle - Definition Week

This week is the first of a 8 Week circle.

In 8 Weeks we will test exactly this week again. Please note all results.



WARM UP + CORE 2 rounds, 1 min per station, of:

Dragon Fly

Ab Wheel Roll Out

Parallette Pass Through

R Side Plank

L Side Plank

Lemon Squeezer, 10/10 lbs

Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

STRENGTH CONDITIONING As many reps as possible in 10 mins of: Kettlebell Snatch Test, 24/16 lbs With a 24/16kg kg Kettlebell, get at least 200 snatches to pass the Secret Service snatch test.

FINISHER WOD Tabata Kettlebell Front Rack Step Up Tabata Jumping Squat The Tabata interval is 40 secs of work followed by 20 secs of rest for 10 intervals. Tabata score is the total reps performed in all of the intervals.

COOL DOWN For quality:

Saddle Stretch, 1-3 min

Pigeon Stretch, 1-3 min

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