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WOD

WOD

By Coach Lunney | In WOD's | on May 10, 2017

Accessory WOD:
3 Rounds Not For Time:

8-12  Banded Pull Aparts

10 DB/KB Step ups on  20 in Box or Stacked plates

8-12 Weighted Back Extensions/ supermans

10  50 Ft Overhead KB or DB  walk ( Right arm and left arm each do 50 FT)

 

For Time:

3 RFT:

15 KB Swings (24,16) **32,24

45 Dubs

15 SDHP W/ KB

45 Dubs

 

Additional gymnastics:

6 Minutes ascending ladder of
8/6 Cal Bike/ 3 Strict ring dips

8/6 Bike /6 Strict ring dips

8/6 Cal bike/ 9 Strict ring dips

continue to add 3 ring dips per round

 

Additional Conditioning:

 

 

 

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