July 15, 2021 K2 Executive WOD

Warm Up (5 Minutes)

Five Rounds:

  1. 5 x Strict Pull Up OR Negative Chin Up OR Shoulder Series x 1 
  1. 10 x DB Thruster 
  1. 10 x Jumping Lunge

Conditioning A (15 Minutes)

15 Minute AMRAP*

  1. 12 x Jumping Pull UP OR Banded Row
  1. 3 x DB Hang Power Clean + Press 
  1. 12 x DB Floor Press 
  1. Rest x 60 seconds

Conditioning B (8 Minutes)

8 Minute AMRAP

  1. Step Up x 30 
  1. Cardio x 3 Minutes (Ski if possible)
  1. Lunge x 50 

Conditioning C (15 Minutes)

Three Rounds:

  1. DB Bench x 10 
  1. Banded Good Morning x 40
  1. Side Plank Right x 60 seconds
  1. Side Plank Left x 60 seconds
  2. Rest x 60 seconds

Extra Credit (10 Minutes)

Three sets of:

  1. 5 x Handstand Push Up
  2. 30 seconds x Nose To Wall Handstand hold
  3. Rest x 60 seconds

Stretching ( 5-15 Minutes)

Each stretch the duration is per side 

Each stretch the duration is per side 

  1. Turn Back Pec  x 60 seconds 
  2. Seated Wall Twist x 2 minutes
  3. Couch x 2 minutes
  4. Squat to Stand x 60 seconds
  5. Forward Fold x 3 minutes
  6. Forearm x 60 seconds
  7. Lizard + Hip Opener x 2 minutes

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