Dec 11, 2018

 

a) WARM UP:

EMOM Style For 8 minutes

  • 1) 10 Situps
  • 2) 6 burpees
  • 3) 40s on Airbike
  • 4) 10 Kettlebell Swings
b) STRENGTH:

3 Sets

  • 10 Double kb/db Situps
  • 20S L Sit Hold
  • 10 Barbell Rollouts
c) Specific Warm Up and WOD Prep

  • Pistols – 5 per leg
  • Kettlebell Swings – 10 American style kettlebell swings
  • Ring Muscle Ups – 2 sets – 2 hips to ring, 1 Ring muscle up

WOD:

16 Minute AMRAP

  • 16 Pistols
  • 12 Kettlebell Swings
  • 8 Ring Muscle Ups (performance: 8 pull ups + 8 dips)
Extra:

3 Sets:

  • 8 GHD back extension
  • 20 banded hamstring curls
Posted in WOD