5-7-18

5-7-18

COMMUNITY WOD SATURDAY AT 9AM!!!

EVERYONE IS FREE! BRING YOUR FRIENDS!


WARM-UP

-3Min Row or Bike

-6 Inch Worm Complexes

(In Place Walkout + 2 Push-Ups + Walk In + 5 Air Squats)

-15 Supinated Grip Ring Rows (1sec Pause at Top)


STRENGTH

 EMOM-every 2mins for 16Mins

1st- 5 to 7 Strict Tempo Pull-Ups

2nd- Farmer Wall Sits (25sec Hold / 15sec Rest / 25sec Hold)

***(PU TEMPO- 2sec hold at top/ 3sec descent)

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*Scale accordingly the same as last week.

*Go slower if able on the pull-ups and if you can use weight while still going tempo then do….but do not get sloppy or speed up!

*On Wall Sits go with a heavier weight than used last week, it is a longer hold overall but a quick rest in between.


WOD

12Min AMRAP

-10 DB Plank Rows (25/15) (+35/20)

-10 DB Front Rack Box Step Ups (20/16″)

-5 Shuttle Sprints- (50′ down/ 50′ back)

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*Make sure to control each row and keep good posture on step ups….if you can step up properly with the dbs you were rowing with make sure to scale to lower weights or even kbs if needed.


MUPRH PREP BONUS EXERCISE

-25 Wide Position Push-Ups

-25 Regular Position

-25 Diamond Position

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