W.O.D.
Gymnastic 12 Emom:
- Ring Push Ups 10-12
- P-Bar L-Sit Hold 30sec.
- Double KB Overh.Hold 30sec.
- Weigt.Bench Dips 12-15
Metcon: Team of 2: For Time.
2000m Ergo
50 Deadlifts
20 Sync. Sit Ups
40 Front Squats
20 Sync. Sit ups
30 Push Press
20 Sync. Sit Ups
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Hips Dont Lie W.o.d.:
Strength: 4 sets: every 3min.
- BB Hip Thrust 6reps (% 85)
- Defic. Single Leg Glute Br. 10+10
Middle Acc.Work: 3 sets:
- Goblet Hold Feet Elv. Squats 12
- Defic. Deep Cossac Squats (each )12
- Weig.Squats Hold 45sec.
Tabata:
- KB swings
- High Plank Jacks
- Weig. Wolking Lunges
- Cross.Mount.climbers
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Strength Class
Back Squat
%70 5×5 Reps
Spoto Press
%75 4×5 Reps
Deficit Deadlift
%60 6×4 Reps
3×8 Reps Superset
Military Press
Weighted Push Up
3×8 Reps Superset
Barbell Biceps Curl
Barbell Skull Crusher