WOD

15.05.19

WARM UP

General & Specific

STRENGTH

EMOM 21’

min1 – Weighted / Strict Chin Ups – 3 reps

min2 – Strict Ring Dip – 3-8 reps

min3 – DB B0x Step Ups – 4-5 reps / leg

WOD

3 rounds of:

400m Run

15 Deadlift @205/155lbs

15 Kipping Handstand Push Ups or 7 Wall Climbs

WARM UP

General & Specific

STRENGTH

EMOM 21’

min1 – Strict Chin Ups – 3 reps

min2 – Strict Ring Dip or Box Dip – 3-8 reps

min3 – DB B0x Step Ups – 4-5 reps / leg

WOD

3 rounds of:

400m Run

15 Deadlift @185/125lbs

10 Kipping Handstand Push Ups or 7 Wall Climbs

WARM UP

General & Specific

STRENGTH

EMOM 21’

min1 – Ring Rows – 10-15 reps

min2 – Gymnastics Push Ups – 3-8 reps

min3 – B0x Russian Step Ups – 4-8 reps / leg

WOD

3 rounds of:

200m Run

15 KB Deadlift 

3-5 Wall Climbs

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