WOD

24.06.19

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 2’ x 5 sets perform:

Deadlift – 3 reps drop & reset @climbing starting @60%

Strict Ring Dip OR Box Dip – 3-8 reps

WOD

15’ AMRAP of:

200mt Run

15 M / 10 W DB Deficit Push Ups @45/25lbs

15 DB Squat @45/25lbs

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 2’ x 5 sets perform:

Deadlift – 3 reps drop & reset @climbing starting @60%

Strict Ring Dip OR Box Dip – 3-8 reps

WOD

15’ AMRAP of:

200mt Run

15 M / 10 W DB Deficit Push Ups @30/20lbs

15 DB Squat @30/20lbs

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 2’ x 5 sets perform:

Deadlift – 3 reps drop & reset @climbing 

Box Dip – 3-8 reps

WOD

15’ AMRAP of:

200mt Run

15 M / 10 W Push Ups 

15 Air Squat 

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