14th June 2020
WOD WOD, June 15, 2020
Monday
Warm-up
5min general body flow
Metcon
FBB PUMP DAY With a buddy M4M for 16 Minutes
1 : 8/side SA DB Glute Bridge BP
2 : 8/side Cross Body RDL ( 1 x DB )
3 : 8/side Tall Kneeling Palof Press
4 : 30 sec Low Ring FLR / FLR
Metcon (Time)
Basics WOD
2 Sets with buddy @ R4R
2 Sets with buddy @ R4R
500m Row
12 x DB Step Ups
12/8 x kipping Ring Dips
Rx 22.5/15
*13min cap
Modify:
Step ups: Reduce height/weight
Ring dips: Parallettes or push ups
Step ups: Reduce height/weight
Ring dips: Parallettes or push ups
Post WOD PUMP
AMRAP 6 – Turkish Get Ups
*Change arm each rep, conversational pace
*Change arm each rep, conversational pace