Protected: WOD/Blog

Strength:

3 X 5 Strict Press – Building in Weight

 

WOD:

6 min AMRAP

12 HSPU

24 KB Swings 24/16

48 Double Unders

 

3 min Rest

 

6 min AMRAP

8 HSPU

16 KB Swings 24/16

32 Double Unders

 

3 min Rest

 

6 min AMRAP

4 HSPU

8 KB Swings 24/16

16 Double Unders

Strength:

3 X 10 Weighted Dips

Superset with

3 X 10 Strict Knee Tucks (Tempo = 1:3 , up:down)

 

WOD – On a Running Clock 25 min Cap

3 RFT

12 Ring Dips

12 Toes to Bars

12 Cal Row

 

Rest 3 Minutes

 

3 RFT

10 Press Ups

10 Toes to Bars

10 Cal AB

 

Rest 3 Minutes

 

50 Burpees