Our Recent Posts

Tags

No tags yet.

10.09.2018

WARM-UP

1) Hollow Body Hold + Rock, 10s + 5 reps – 3X’s

2) Scap Circles, 10 forward/backward

3) Kipping Bar & Rings, 10 reps

4) Tempo Dips (5s support hold, 5s lower down, 5s in bottom), 5 reps

5) Pec Smash, 90s R/L

STRENGTH: Weighted Dips + Weighted Pull-Ups, 3 x 6 sets

ACTIVE MOBILITY (90s per area)

WOD: Perform the following for time:

- 150 Wall Balls (20/14)

-EMOM do 1 Muscle-Up

**Start with a Muscle-Up

COOL DOWN

1) 100m Walk

2) Core Work: Weighted Side Plank, 2-minutes accumulated per side

3) Foam Roll (10 passes per area)

4) Single-Leg Hamstring Stretch