Swing Sets

2/2/17

PreHab: Glute Activation, Calf Raises, Core Activation

Warm-up: KB Complex, Rope Turns

WOD:

Rx: 00:00-03:00min
2x
30 Double Unders
15 RKB Swings
03:00-06:00min
2x
40 Double Unders
20 RKB Swings
06:00-09:00min
2x
50 Double Unders
25 RKB Swings
09:00-12:00min
2x
60 Double Unders
30 RKB Swings
12:00-15:00min
2x
70 Double Unders
40 RKB Swings

Rx+: 00:00-03:00min
2x
30 Double Unders
15 AKB Swings
03:00-06:00min
2x
40 Double Unders
20 AKB Swings
06:00-09:00min
2x
50 Double Unders
25 AKB Swings
09:00-12:00min
2x
60 Double Unders
30 AKB Swings
12:00-15:00min
2x
70 Double Unders
40 AKB Swings

Option 1: 00:00-03:00min
2x
12-15 Double Unders
15 RKB Swings
03:00-06:00min
2x
16-20 Double Unders
20 RKB Swings
06:00-09:00min
2x
20-25 Double Unders
25 RKB Swings
09:00-12:00min
2x
25-30 Double Unders
30 RKB Swings
12:00-15:00min
2x
30-35 Double Unders
40 RKB Swings

Option 2: 00:00-03:00min
2x
3 Double Unders
9 RKB Swings
03:00-06:00min
2x
4 Double Unders
12 RKB Swings
06:00-09:00min
2x
5 Double Unders
15 RKB Swings
09:00-12:00min
2x
6 Double Unders
18 RKB Swings
12:00-15:00min
2x
7 Double Unders
24 RKB Swings

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