*MOBILITY WOD
2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)
**SKILL WORK**
WALL CLIMBS
RING DIPS
3.WOD
AMRAP 15 OF:
2 Wall Climbs
8 Ring Dips
8 Strict Pull ups
*Post total rounds and any partial round completed to cooments. Scale Strict pull ups to kipping pull ups if needed and note in comments.
**CF OG GREG A. KILLING SOME RING DIPS. SHOWN AT FULL DEPTH**
WHITEBOARD
**RAMP WOD**
(A) DEADLIFT 3-3-3-3-3
REST3-5min
(B) Accumulate 5mins in a Plank.
*Post loads for (A) to comments and number of breaks needed to accomplish 5mins in a plank (B).
CEDRIC - 7RDs RXd
ReplyDeleteBRYAN- 5RDs+1WC
*SCALED (AQUA BAND ON DIPS AND SUBd COB INSTEAD OF STRICT PULL UPS)
JOHNNY- 4RDs+4RD
*SCALED (AQUA BAND ON DIPS AND AQUA BAND FOR COB INSTEAD OF STRICT PULL UPS)
MARTIN- 7RDs+1WC
*SCALED (AQUA BAND ON DIPS AND SUBd COB INSTEAD OF STRICT PULL UPS)
PHIL - SEE WHITEBOARD
ARCHETYPE KIDS SEE WHITEBOARD