Friday, July 15th, 2022
General Warm-Up
Warm-up (15 minutes)
Every 4 minutes on the minute x 3 rounds
200m med ball run
10 med ball hinge to row
10 med ball thrusters
10 no push-up burpees
Every 4 minutes on the minute x 3 rounds
200m med ball run
10 med ball hinge to row
10 med ball thrusters
10 no push-up burpees
Strength
Every minute on the minute x rounds
Chin-ups x max reps
Every minute on the minute x rounds
Ring dips x max reps
*Two very challenging bodyweight movements, depending on your level you should scale these. Avoid scaling the ring dips to bench dips, instead try foot assisted ring dips or plyo box dips
Chin-ups x max reps
Every minute on the minute x rounds
Ring dips x max reps
*Two very challenging bodyweight movements, depending on your level you should scale these. Avoid scaling the ring dips to bench dips, instead try foot assisted ring dips or plyo box dips
WOD
Workout Format
For Time (remaining time in class cap)
2 rounds
50 wall balls
50 sit-ups
50 DB snatches
2 rounds
50 wall balls
50 sit-ups
50 DB snatches