Wednesday
Warm Up:
Row 500m
5 Wall Walks
Mobility:
Strength: HSPUS- 10 min
ADV: EMOM 1-3 reps with plates/paralletts
INT: Every other minute 1-5 reps with bands
BEG: Every other minute kick up to wall practice/ Strict Pushups
WOD: NOT FOR TIME/Rest as needed
4 rounds
Max Effort Row for Calories, 1 minute
ADV: 15 Strict Unbroken dips, No kipping
INT: 10 dips
BEG: 5 dips
If you can't do 5 dips unassisted on the bar , do the beginner level
On the dips, NO BANDS WILL BE ALLOWED.
Scaling is as follows:
Rings
Bar Dips
Box dips with feet raised
Box dips with feet on ground
As your arms go to failure, go for as big of sets as possible. Record rep sets
EX. ( 15 unbroken, 8+7, 6+6+3, 5+5+3+2)
Warm Up:
Row 500m
5 Wall Walks
Mobility:
Strength: HSPUS- 10 min
ADV: EMOM 1-3 reps with plates/paralletts
INT: Every other minute 1-5 reps with bands
BEG: Every other minute kick up to wall practice/ Strict Pushups
WOD: NOT FOR TIME/Rest as needed
4 rounds
Max Effort Row for Calories, 1 minute
ADV: 15 Strict Unbroken dips, No kipping
INT: 10 dips
BEG: 5 dips
If you can't do 5 dips unassisted on the bar , do the beginner level
On the dips, NO BANDS WILL BE ALLOWED.
Scaling is as follows:
Rings
Bar Dips
Box dips with feet raised
Box dips with feet on ground
As your arms go to failure, go for as big of sets as possible. Record rep sets
EX. ( 15 unbroken, 8+7, 6+6+3, 5+5+3+2)
Kimo on thrusters
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