Monday 08/14/2023
/WOD
"Ferris Bueller’s Day Off"
21-15-9 For Time:
Thrusters 95#/65#
Burpee Over Bar
Chest to Bar
This is a repeat from 7/25/2022
Skills and Drills
Toes to Bar:
Week 2, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)
* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *
