Pre WOD
Ring Dip Work
4×3-5 Reps
Or Sub with narrow grip push ups or box dips.
Superset with:
4×4 Split Jumps, aiming for explosiveness and height.
Ring Dip Work
4×3-5 Reps
Or Sub with narrow grip push ups or box dips.
Superset with:
4×4 Split Jumps, aiming for explosiveness and height.
WOD
Round one, complete as many reps as possible in 2:00 at each station. Rest 1:00 between station. After the first round, once you have completed 2:00 of work and 1:00 minute of rest on the Knee to Elbow station, then begin your 2nd round of work.
Round one, complete as many reps as possible in 2:00 at each station. Rest 1:00 between station. After the first round, once you have completed 2:00 of work and 1:00 minute of rest on the Knee to Elbow station, then begin your 2nd round of work.
Round two is 1:00 0f work at each station with :30 seconds of rest. The goal is to get half of the amount of reps or more on your 2nd round of work as you did on you first round of work.
Score today is the 2nd round of work, total reps.
Wall Ball 20/14#
Sit Up or Scale up with Deck Squat
Double Under
Chin Ups, no kip.
Knee to Elbow
Sit Up or Scale up with Deck Squat
Double Under
Chin Ups, no kip.
Knee to Elbow
Post WOD
Recovery run or row 5-8:00 minutes.
Recovery run or row 5-8:00 minutes.
Results: 141 reps
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