Monday, July 29, 2019

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(Glycolytic)

WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 push-ups to down dog, 10 hanging shrugs, 5 TVWQB

WOD

For total time:

2 Rounds:

30 Abmat sit-ups

21/17 cal Bike

5 Strict pull-ups (50+ 3/1) (Mod: 1 Negative or 2 w/Band)

10 Kipping pull-ups (Mod: Banded)

*Buy out: 200m KB or DB Farmers carry (55 or 53/35 per hand)

Rest: 3 Mintues

2 Rounds:

30 Abmat sit-ups

21/17 cal Bike

5 Strict pull-ups (50+ 3/1) (Mod: 1 Negative or 2 w/Band)

10 Kipping pull-ups (Mod: Banded)

*Buy out: 200m Farmers carry.

Rest 3 Minutes

1 Round:

30 Abmat sit-ups

21/17 cal Bike

5 Strict pull-ups (50+ 3/1) (Mod: 1 Negative or 2 w/Band)

10 Kipping pull-ups (Mod: Banded)

6:30 Gymnastics

Ring Dip: 4x8
Hollow Hold: 4x:30
Jumping Lunges: 4x20

EMOM 10
Min 1: 10 Alt. DB Snatch (50/35)
Min 2: 12 DB Squats