WOD 210507 - FRIDAY

Updated: May 7, 2021

WARM UP


Coach Stretch

Chest and Shoulder


3 RDS

6 Superman

5 Scap Pull Ups

6 Hollow Swings

2 Wall Walks


 

Skill / Strength


4 Sets

5/arm DB Push Press

Explosive going up, slow going down


Superset:

5 Barbell Reverse Curl



 

WOD


10 AMRAP


WOD A:

20 Double Unders

10 Handstand Push Ups

5 Ring Muscle Ups

Scale for RMU is 2:1 False Grip Ring Pull Ups


WOD B:

20 Double Unders (40 Single Unders)

10 Box Dips or 10 Ring Dips

10 Jumping Pull-Ups or 10 False Grip Ring Rows

(no kipping pull-ups!)


Choose an option that you can move quickly and steadily to keep a consistent pace for the duration. You don’t want to spend too much time on any (1) movement


 

Post WOD Accessory


50 Air Squats

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