WOD Blog

Tue, Sep 10 2019

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12 Days of Christmas WOD on Dec 22, 2025 (82 days ago)

Tuesday September 10 2019 Road Trip


(Time)
Tuesday September 10 2019

WOD: 'Road Trip'
5 Rounds:
15 Kettlebell Swings (53/35)
400 Meter Run
40 Double Unders

STRATEGY
• Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you'd stop moving
• If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
• As far as overall round pacing, think of the 5-round workout as follow:
• Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
• Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
• Round 5: Finish strong, looking to make this your best round of all 5

SUBSTITUTIONS:
Double Unders  Reduce Reps  1 Minute of Practice  80 Single Unders

Gymnastic Conditioning
6:00 AMRAP:
1 Strict Pull-up + 2 Strict Handstand Push-ups
2 Strict Pull-up + 4 Strict Handstand Push-ups
3 Strict Pull-up + 6 Strict Handstand Push-ups
and so on
55+ HSPU's to 5' Riser.
...
Continue to add (1) Strict Pull-up and (2) HSPU to each movement until the cap is reached. Reps do not have to be unbroken

SUBSTITUTIONS
Strict Pull-ups Banded Pull-ups(light band)  Ring Rows
Strict Handstand Push-ups  Double Dumbbell Strict Press  Handstand Push-ups with Feet on Box
3 Push-ups

September Challenge Work
15:00 on clock
Work on your goals.  Coach will help you with progressions if needed.



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