Wednesday June 21st, 2017
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Category: WOD

Wednesday June 21st, 2017

Warm up-

1.) 3 Min Easy Row

2.) Shoulder Prep

Skill-

1.) 2x 10 seconds ring support holds

2.) 2x 5 seconds bottom of dip hold

3.) 2×2 Kipping Ring Dip

4.) 2×2 Ring Dip

WOD-

Part 1.

3 Rounds

1 Min Max Strict DB Shoulder Press 50/35

1 Min Max Ring Dips

1 Min Max Cal Row

*Score it total Reps

Part 2.

EMOM 10 Minutes

Odd: 4 Weighted Strict Pull ups(Supinated Grip)

Even: 4 Close Grip Bench Press

Post WOD-

3 Rounds Not for Time:

8 Bent over Rear Delt Raise

12 GHD Sit ups

8 BB Bicep Curls

12 GHD Sit ups

8 Barbell Hip EXT.

 

 

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