Nov 13, 2018

 

a) WARM UP:

2 Rounds:

  • 5 Calories on bike
  • 4 Empty Bar Overhead Squats
  • 3 Wall Walks
  • 20 m Bear Crawl
  • 10 Beat Swings

 

b) STRENGTH:

Every Minute for 8 Minutes:

  • 2 burpee Pull up variation*
  • 3 Power Snatch
    **BOTH ARE DONE IN THE MINUTE**

*(performance: burpee pull ups, 75/55

Rx: burpee C2B, 115/80

Rx+: burpee bar MU, 115/80)

c) WOD PREP:

  • Ring Dips – 5 Ring dips (focus on bringing the knees to the chest)
  • Strict Press – tight core, quads flexed
  • Duel KB or DB Bent over row – 5 Rows. Focus on pulling into your chest and no hip motion

WOD:

5 Rounds (1 Minute at each):

  • Dips
  • Strict Press
  • Duel KB or DB Bent over row (choose weight)
    Rest

(performance: box or bar dips. 75/55

Rx: ring dips. 95/65

Rx+: ring dips, 115/85)

d) Extra:

5 Rounds: 

  • 20 secs Max Effort Bike
  • 1:00 Slow Pace

 

Posted in WOD