Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

200m Row, then

3 rounds:

  1. 10 Banded Pull apart (red band)
  2. Hold bottom of the dip for 5 secs
  3. Hold the top of the dip for 5 secs
  4. 5 Good Mornings w bar

 

Skill: Ring Dips:

EMOMx6

Odd: 3-5 Kipping Ring Dips + 5 Push Ups

Even: 10 Supermans

 

Strength: 1RM Dead Lift in 20 mins

 

 

WOD: “Blade Runner”

For Time: 15 min time cap

50 Cal Row

40 Burpees over the bar

30 Power Snatches 95/65

20 Ring MUs

 

MU Scaled Option:

20 Banded MUs

30 Ring Dips/Banded Dips

30 Bench or Box Dips

(Bar MUs are not an option)

IMG_3872.JPG

Comment