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WOD - Friday, 5/3/2019

Warm-up
Scap and Pull Warm Up #1
10 Scap Ring Rows
8 Ring Rows (with :02 hold at top of each rep)
15 USSR Swings (light-moderate)

Strength: Deadlift (2 x 2 @80%) / Gymnastics
10 @ 60% of your 1RM
8 @ 65% of your 1RM
6 @ 70% of your 1RM
4 @ 75% of your 1RM
2 x 2 @ 80% of your 1RM
**SUPERSET** WITH DLS


L-Sit Ring Hold* (5 x :15-:30)
Accumulate :15-:30 seconds in a L-Sit between sets.

*While at the top of a Ring Dip position lift your (straight) legs to a 90 degree angle and hold them there.

Body Armor #5
3 ROUNDS FOR QUALITY:
8 Deadlifts (@65% of your DL 1RM)
5-4-3-2-1 of DB Single-Arm Push Press*
8 Deadlifts (@65% of your DL 1RM)

Rest 2:00 Between Rounds
 

Focus on quality movements and working with intention and mindfulness. Quality of movement is far more important than speed.

Extra Credit
Body Armor #4
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

Rest as needed, followed by 1 Set:
100 Banded Push Downs
 

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