Friday

 

Warmup/Mobility)

 

  1. A) 5 mins Dynamic: running / hips & shoulders joint prep

 

  1. B) 15 secs on / 15 secs off x 4 rounds (6.5 mins):

 

1) Hands and feet hollow hold x 2 rds / dip support hold x 2 rds

2) Air squats x 2 rds / goblet squat hold x 2 rds

3) Scap pullups x 2 rds / beat swings (+ lever if strong enough) x 2 rds

 

WOD A) Alt. EMOM x 6 sets each (12 mins):

 

1) 3 Pause front squats – 3 secs at lowest point, start @ 60-65% and add as needed

2) 1-3 Strict muscle ups or 3-5 ring row + transition & dip at hardest progression

 

WOD B1) 15 min AMRAP:

 

6 Strict pullups

10 Ring pushups

14 Alt. KB step back lunges 2 x 24/16kg

 

Bonus strength work) 3 rounds:

 

20-30 secs chest to rings hold

-Rest 90 secs-

20-30 secs dip support hold

-Rest 90 secs-