WOD – Friday 7/5

Just a 7/8/9am today.

Spend 2 min in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or 10 ring rows

Group mobility session

10 min EMOM
Evens – 4 to 12 ring dips
Odds – 15 banded glute bridges
This could be labeled as a gymnastics EMOM and therefore the gymnastics rules might apply. Actually, there is only one rule; you are going to get out exactly what you put in. So find a number that is hard for you to hold and try to maintain that number with a full range of motion.

The ring dip is to the push-up as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.

“Own Goal”
16 min AMRAP
300’ farmers carry (70/53#)(53/35#)
30 sit-ups
300’ farmers carry
30 DB deadlifts (50/35#)(40/25#)
This one is pretty straightforward. A slightly different variation to workout we did a couple of Fridays ago with DU’s, bench press, and pull-ups. The farmers carry is meant to have the same impact as the jump rope but with a few more benefits. The carry will get your heart rate way up without the high impact jumping all while working on your core and grip strength. In between each carry perform an alternating hinging movement instead of a push/pull and bingo, we have a real midline crusher. Stay moving and take small, scheduled breaks.

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