26th May 2019
WOD WOD, May 27, 2019
Nasty Girls
Warm-up
Gymnastics
Bodyweight Dip Opener ( Same as pull ups )
E3MOM x 5 Sets
Set 1 : 5 Reps @ bodyweight
Set 2-3-4 : 5 Reps @ weighted
Set 5 : 5 Reps @ bodyweight
In Between each set :
30 Second KB loaded Hollow Hold
OPTIONS :
Paralette Dips / Ring Push Ups
Deficit Push Ups / Push Ups
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
MU: Bar/C2B x 10 / PU x 10 / RR x 15
HPC: Weight
HPC: Weight
14 Minute cap
B) 3 sets of
20 second reverse grip hang
10m x baby walk
10m x bear crawl
10m x Broad Jump
C) Dip progressions