WOD Monday 02.10.2020

Mobility:
Banded Lat Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Banded Shoulder Pass Throughs x 20 reps
Quad T-Spine Opener x 10 reps/Side
Inchworm Push Up x 5 reps
Bear to Crab x 6 Alt reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
10 Hollow Rocks
20 Mnt Climbers

Technique & Review:

Ring Dip
– Jump to Support
– Lockout Support
– Dip Support
– Slow Lower

Pull Up
– Scap Pull Up
– Slow Lowers

 

WOD

For time
9.15.21
Strict Ring Dips
Strict Pull Ups
*Complete 30 Sit Ups after every round

*L2

For time:
9.12.15
Strict Ring Dips
Strict Pull Ups
*Complete 30 Sit Ups after every round

*L1

For time:
9.12.15
Banded Strict Ring Dips
Banded Strict Pull Ups
*Complete 20 Sit Ups after every round

Cool Down
– 2 minute Row/Bike
– Banded Lat Stretch
– Lying Pec Stretch