WOD

14.06.19

WARM UP

General & Specific

GYMNASTIC STRENGTH

Every 3x 4-5 sets perform:

Strict Ring Dip – 6-8 reps

Lateral Star Side Plank – 20-30/ side

Strict Chin Ups Chest to Bar – 3-6 reps

WOD

10Ladder Up of:

Calories Assault Bike or Row – 3,6,9,12,15..

Wall Ball @20/14lbs

Push Ups H/off

WARM UP

General & Specific

GYMNASTIC STRENGTH

Every 3x 4-5 sets perform:

Strict Ring Dip or Box Dip – 6-8 reps

Lateral Star Side Plank – 20-30/ side

Strict Chin Up – 3-6 reps

WOD

10Ladder Up of:

Calories Assault Bike or Row – 3,6,9,12,15..

Wall Ball @16/8lbs

Push Ups H/off

WARM UP

General & Specific

GYMNASTIC STRENGTH

Every 3x 4-5 sets perform:

Box Dip – 6-8 reps

Lateral Side Plank – 20-30/ side

Ring Rows- 3-6 reps

WOD

10Ladder Up of:

Calories Assault Bike or Row – 3,6,9,12,15..

Wall Ball 

Push Ups H/off

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