July 5, 2021 K2 Fit WOD

Prep Work (6 Minutes)

A.

All movements x 30 seconds per side

  1. Barbell Grip
  1. Shoulder Internal Rotation
  1. Calf
  2. Hamstring
  1. Banded Tricep 
  1. Med Trap

Warm Up (8 Minutes)

B.

Two Sets:

  1. Row x 60 seconds 
  1. Banded Good Morning x 15
  1. Bike x 45 seconds
  1. Goblet Squat x 10 
  1. Row x 30 seconds 
  1. Hanging Tuck Raise x 15
  2. Rest x 60 seconds then repeat. 

Core (7 Minutes)

C.

6 EMOM

  1. 50 x Russian Twist
  2. 40 x Straight Leg Bottom Balance
  3. 30 x Straight Leg Crunch     

When the clock hits 6:00 complete:

  1. 40 second x Weighted Tuck Hold

Strength + Conditioning (32 Minutes)

D.

Every 4 Minutes x 8 sets 

  1. Run x 200 meters
  2. 4 x Power Clean OR Front Squat OR Muscle Clean
  3. Row x 250/200 meters
  4. 10 x Kipping Pull Up OR Strict Pull Up OR Banded Pull Up

Recovery ( 5 Minutes) 

E.

All movements x 30 seconds per side

  1. Barbell Grip
  1. Quad
  1. Med Trap
  1. Shin
  1. Lat
  1. Lower Back

Stretching ( 5-15 Minutes)

F.

Each stretch the duration is per side 

  1. Prone Shoulder x 60 seconds
  1. PVC Lat x 3 minutes
  1. Downdog x 60 seconds
  1. Rainbow x 2 minutes
  1. Seal x 2 minutes
  1. Overhead Squat On Wall x 3 minutes
  1. Lower Back x 2 minutes
  1. Banded Hip Flexor x 60 seconds

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