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27th June 2019

WOD WOD, June 28, 2019

Double Dippin

Warm-up
A) 3 Way buddy T spine / Shoulder opener
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

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

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