15th May 2019
WOD WOD, May 16, 2019
Bis n Tris
Warm-up
Gymnastics
Skill Based EMOM x 20 – 5 sets
1 : 20 Second Hollow Flutters + 1 x Rope Climb AHAP
2 : 30 Second Rack support – KB
3 : 1-5 Ring Dips + 5-10 Second Hold
4 : 30 Second DB Bear Hug
OPTIONS:
Rope : 15 ft – 1 x deficit strict rope pull legs feet supported on bench
RD : Ring Push Up / Push Up
Post WOD PUMP
Every 2.30 x 5 Sets :
DB Bench:
Set 1 – 4 : 8 Reps
Set 5 : 8 Reps +
*5/5 Heavy KB rows after each set
Foam roll quads / ITB / Glutes
Stationary Hip Flow
Skill movement Demo RC / RD and progressions