Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 sit-ups
10 ring rows
10 push-ups
10 KBS
Mobility
Group mobility session to prep for strength and WOD
Strength
E3:00 for 15:00 total
5 to 10 ring dips
5 to 10 chin-ups
:30 hollow hold
So every 3 minutes you must complete a very hard set of strict ring dips, a very hard set of strict chin-ups and then a :30 hollow hold. Having a progression will be very important as all three movements are very difficult and that clock is going to move quickly. Think about the goal and plan accordingly.
WOD
“Bounce Back”
30-25-20-15
Deadlifts (185/125#)(155/105#)
Cals on AB
Rest 1:30, 1:00, and :30 after corresponding rounds
Tough combination of movements. Push too hard and the rest of the WOD is going to be torture. Come out with a pace in mind and really try to stick to it. Think back to the workout we did with deadlifts, cals on the AB and over the bar burpees. What did you learn form that one?
