Warm-up
Coach’s choice
WOD prep
Practice the movements of the wod.
WOD
Circle of Iron
4 Sets of tabata. A tabata set is 8 rounds :20 of work :10 rest. 2 rounds of rest between movements. Your score for the tabata is your lowest reps in any given round. Example if you do 14 floor press in the first round and 4 in the last your score is 4.
Rounds 1-8 Tabata KB floor press (70,53)
Rest rounds 9-10
Rounds 11-18 Tabata dumbbell renegade rows (30,20)
Rest 19-20
Rounds 21-28 Tabata Front Rack Lunges (53,35)
Rest rounds 29-30
Rounds 31-38 Tabata Double unders
*Scale loads as needed.
Option for renegade rows:
1. Knees
2. Plank shoulder taps
3. Plank shoulder taps from knees
Options for double unders:
1. Speed steps
2. Singles
Post WOD
KB Psoas Smash
Circle of Iron: 61
KB Floor Press: 6 @ 26#
Renegade Row: 10 @ 20#
KB Front Rack Reverse Lunge: 5 @ 26#
Speed Steps: 40
A good set of tabatas that hit everything and really challenge the core!
Circle of Iron (Score was Lowest of any round)
KB Floor Press – 6@ #35 – These started to go in R5
Renegade Row – 9@ #20 – focused on not turning the hips on the pull.
KB Front Rack Reverse – 6@ #35 – 6 across all rounds
DU’s – 16 – These were all over the board