Thursday, 11 August, 2016
WARM UP – MOBILITY
Quick 2 rounds:
20 mountain climbers
10 frog jumps
5 Burpees
—
Hip Circles
Thoracic rotations
Bird Dogs
Banded glute steps, squats, and deadbugs
Bench dip extension stretch + bench dip warm-up set
WOD A
BACK SQUAT X 2
WEIGHTED RING DIP X 5
6-7 min to warm-up then:
Every 2:30 x 6 sets:
2 back squats @ 85% of 1RM across
– Rest 15-20s
5 Ring Dips – Build over the 6 sets to a heavy/challenging set of 5.
(scale to bar dips as needed)
WOD B
10 MINUTE TEAM ASSAULT
In teams of 4 complete AMRAP Assault Bike calories in 10 minutes.
Teams will rotate athletes every time a 100ft sled push has been completed.
The 4 athletes will rotate stations in order:
Assault Bike for max Cals
– Rest –
100ft Sled push (90/45lb added)
– Rest –
ACCESSORY
3 rounds:
10 x GHD Hip extensions (@3,0,1,2) (weighed if possible)
45-60s x Weighed plank hold
20-30 x Banded tricep press downs
