June 22, 2021 K2 Fitness WOD

Prep Work (6 Minutes)

A.

All movements x 30 seconds per side

  1. Hamstring
  1. Quad
  1. Barbell Bicep
  1. Calf
  1. Banded Tricep 
  1. Banded Lat

Warm Up (8 Minutes)

A.

Three sets of:

Complete all on one arm then switch. 

  1. Turkish Get up x 2 
  1. Single Arm KB Snatch x 4 
  1. Single Arm Overhead Reverse Lunge x 6 

Core (9 Minutes)

A.

Every 30 seconds x 3 sets

  1. 6 x Strict Toes To Bar OR Strict Knee To Elbow + L Negative
  2. 18 second x Hanging L Sit OR Hanging Tuck To Extension

4 EMOM

  1. 8 x Candlestick Press OR Dragon Fly
  2. 16 x Kipping Toes To Bar OR Hanging Leg Raise

Strength + Conditioning (30 Minutes)

A.

Begin a running clock and complete:

  1. Run x 1 mile 

Rest until the clock hits 9:00

  1. Weighted Pull Up x 4
  1. Strict Pull Up x 8
  1. Kipping Pull Up x 12 

Rest until the clock hits 18:00 and complete:

  1. Row x 2000/1500 meters 

Rest until the clock hits 27:00 and complete:

  1. 12 x Kipping Handstand Push Up OR Banded Handstand Push Up OR Negative Handstand Push Up OR Pike Push Up
  1. 40 x Wall Facing Shoulder Tap OR Pike Shoulder Tap 
  1. 12 x Kipping Handstand Push Up OR Banded Handstand Push Up OR Negative Handstand Push Up OR Pike Push Up

Extra Credit (10 Minutes)

Every 2:30 x 4 sets

  1. Run x 200 meters
  1. 10 x  Burpee
  1. In the remaining time x Wall Sit

Recovery ( 6 Minutes) 

A.

All movements x 30 seconds per side

  1. Quad
  1. Barbell Bicep
  1. Shin
  1. Lat
  1. Cervical Retraction
  1. Med Trap
  1. T Spine 

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

  1. Squat To Stand x 60 seconds
  1. Twisted Cross x 60 seconds
  1. Tricep On Wall x 60 seconds
  1. Frog x 2 minutes
  1. Seated Wall Twist x 60 seconds
  1. Pec x 60 seconds
  1. PVC Lat x 2 minutes
  1. Trap x 60 seconds

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