27th June 2019
WOD WOD, June 28, 2019
Double Dippin
Warm-up
Gymnastics
Every 3 Minutes x 5 sets ; 5 x Box Dips ( repeat 4 weeks ago )
Set 1 : 5 x Body weight
Set 2 : 5 x weighted @ weight stays the same
Set 3 : 5 x weighted
Set 4 : 5 x weighted
Set 5 : 5 x body weight
*In between each set 8-10 x feet elevated ring rows
OPTIONS :
5 x Parallette Dips / Band resist Push Ups / deficit Push Ups
Metcon (AMRAP – Reps)
EMOM – 20
1) 1/2 rope climbs
2) 40sec ski – cals
3) 30sec low ring support
4) 40 second DB HCJ 22.5/15kg
5) 40sec deadball to Hold 55/35kg
*Score = ski cal + DB HCJ reps
B) 2 Sets of:
50m KB Farmers carry R
50m KB OH carry R
50m KB Farmers Carry L
50m KB OH carry L
10m Bear crawl