Warmup:

30 jumping jacks

10 in-place Spider-Man lunge w/twist

10 Scorpion Stretch

10 Kneeling Lat Stretch

5 Burpees

On Rig: Perform 5 reps of scap pull ups, kip swings, kipping knee raise, knee2elbows or higher knee raise, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows

WOD:

4 Rounds For Time:

50 Air Squats

40 Hand-release Push ups

30 Knee2Elbows

20 Burpees

10 Pull ups                                                                               

     *35 Min Time Cap

Video courtesy of WODStar.

Yep, today’s WOD has Knee2Elbows instead of Toe2Bars.  Don’t get it twisted, this isn’t going to be easy.  In fact, lots of people find the Knee2Elbow more difficult than the Toe2Bar due to the needed flexibility to have the knees make contact with the elbows.  Keep a good kip swing and hollow your core out, and you’ll get this!  With today’s WOD being all bodyweight stuff, know when to break in a movement.  We have a tendency to try to do such big sets on movements like these that we hit fatigue.  By hitting fatigue on any of these movements will result in you taking longer breaks to recover.  Rather, take off manageable chunks to allow you to recover a little quicker.

Scaling Options:

Air Squat -> to depth

Push-ups -> off bench (no hand-release)

Knee2Elbow -> Kipping Knee Raise -> V-Ups

Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Banded Tricep stretch – 1 Min per side

Video courtesy of RFT Coaching

 

Roll out T-spine – 30 passes