June 28, 2021 K2 Strength WOD

Prep (6 Minutes)

All movements 30 – 60 seconds per side

  1. PVC External Rotation
  1. Couch Stretch
  1. T Spine Opener With KB or Barbell 
  1. PNF Pec Stretch 
  1. Banded Tricep Stretch

Strength (10 Minutes)

A.

Strict Overhead Press

  1. 5 x @ 55%
  2. 5 x @ 65%
  3.  4 x @ 75%
  4. 3 x @ 90%
  5. 3 x @ 90%
  6. 3 x @ 90%
  7. 3 x @ 90%
  8. 10 x @ 55%
  9. 8 x @ 60%
  10. 8 x @ 65%

Build Muscle (25 Minutes)

A.

We kept the front squat weight the same but added + 2 reps. KB Squats – 2 reps + 2kg on weight. 

Every 2 Minutes x 3 sets 

  1. Tempo Front Squat x 8
  2. Double KB Squat x 10 

Front Squat Weight:

Men – 175+/155/135

Women – 135/115/95 lbs

KB Weight:

Men – 24/18/14 

Women – 16/14/12 kg 

B.

Flipped the order of the pull ups and  increased the duration of the carries + 15 seconds @ the same weight. Which is very challenging. That’s why you only have two sets. The more difficult the less volume needed.

Every 2 Minutes x 2 setse 

  1. Strict Pull Up x Max Reps
  2. Double Overhead KB Carry x 45 seconds

KB Weight:

Men – 24/20/16 

Women – 16/14/12 kg

C.

Same weight on the row + 2 reps this week. 

Every 2 Minutes x 3 sets 

  1. Chinese Row x 12
  2. DB Skull Crusher x 15 + DB Tate Press x 15 + DB Floor Press x 15 

Chinese Row:

Men – 115/95/75

Women – 75/55/35

D.

One set of:

  1. Step Up x 60

Men – 35/30/25

Women – 25/2015 lbs

Recovery (6 Minutes)

All movements 30 – 60 seconds per side

  1. Tricep Smash 
  1. Med Trap Smash 
  1. Psoas Smash
  1. Quad Smash
  1. Hamstring Smash On Box 

Stretching (10 Minutes)

  1. Pigeon On Wall x 2 Minutes
  2. Puppy Dog x 2 Minutes
  3. Calf x 60 seconds
  4. Saddle + Eagle x 60 seconds
  5. Frog x 4 Minutes
  6. Prone Shoulder x 60 seconds
  7. PVC Lat Stretch x 2 Minutes

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