Friday, December 9th WOD

Warm up:  3 minute bike followed by 10 reps of the following:  Air squats, ring rows, push ups, OH walking lunges, ring dips and GHD sit ups

-PVC tight arch 1x10

-PVC hollow 1x10

Skill:  Ring muscle up drill 3x8-10

Beginners can perform tight arch to hollow on the bar if preferred 3x8-10

https://www.youtube.com/watch?v=g5FOnDXeNuE

Conditioning:  8 rounds per skill (24 minutes total)

-Tabata Row (for calories)

1 Minute Rest

-Tabata Air Squat

1 Minute Rest

-Tabata Pull-Ups (strict)

1 Minute Rest

-Tabata HR Push-Ups

1 Minute Rest

-Tabata Sit-ups (use an ab mat)

SCORE TODAY IS THE LOWEST NUMBER AT EACH STATION

-Athletes will have one number (the lowest) they record for the row, the squat, the pull up and the push up.  Consistency is key here!  Blow it out of the water in the first two minutes and the recorded number will be very low!

 

 

Post:  200m walk + yoga series x5