In WOD

07012020

Gymnastics
Dips (x5-6 reps @ 21X1)
could be Ring or Sationary
*add weight if possible
rest 30 secs
Front Rack Lunge (x8-10 tough steps (alt legs))
Use KB/DB’s for today
rest 30 secs
Hollow Body Rock To Support (x8-10 reps + 1 20sec Superman Hold)
rest 90 secs
x4 sets
Metcon (3 Rounds for reps)
Performance

Against a 4 min running clock
3 Supinated grip chin-ups
5 Thrusters 115/75
20 DBU
rest 2 mins b/t sets
x3 sets

Sport

Against a 4 min running clock
3 Supinated Grip Chin-ups
5 Thrusters 135/95
20 DBU
rest 2 mins
x3 sets

Leave a Comment

TRY 1 WEEK FREE

Start typing and press Enter to search