WOD Tuesday SNL

Bluprint Fitness – Skillz n Liftz

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + Sprint 3xGlap (Partner Rest)

PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s)

Skill Practice

Gymnastic or Butterfly Kip (15 Minutes)

Step 1: Banded Lever 2×3-5 (Rest 60s)

Step 2: Basic Kip 2×10 (Rest 60s)

Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)

Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+)

*Work Through Steps 1-4 to Find A Good Point of Practice

*Rest Plenty Between Sets

Conditioning

Metcon (Distance)

Accessory Triplet

1 Glap OH Sled Walk (Sled WT – 45 lbs)

90s Row Sprint (Max Distance)

45s High Plank

*3 Rounds – 1.5-2 Minute Rest

*Record Total Meters

Core Work

Pilates Sit-Up (2-3×12)

*1 Min Rest

Mobilize

Foam Roll Quads (1 Min Each)

Foam Roll Lats (1 Min Each)

Wall Stretch (1+ Min Each)