WOD

Tuesday, July 31st

07/31/2018

 

Warmup:

Team Dynamic
 
-then-

Tabata 2 of the following:

  • Row
  • AirDyne
  • Double Unders
  • Burpees
  • Mountain Climbers
  • Abmat Situps

Skill:

'Pullup Practice'

I) Review and discuss - Hollow to Arch/Beat Swings/Kipping

II) Perform the following based on level:

  • Beginner: 5 sets of Max Ring Rows
  • Intermediate: 5 sets of Max Strict Banded Pullups
  • Advanced: 5 sets of Max Strict Pullups + Max Kipping Pullups

WOD:

For Time:

21 - 15 - 9

  • Air Squats
  • KBS (24/16)

REST 3 MINS

21 - 15 - 9

  • Pushups
  • Burpees

REST 3 MINS

21 - 15 - 9

  • Abmat Situps
  • KBS (24/16)