WOD

Monday, April 15th

04/15/2019

WARMUP:

 

2 Rounds for quality:

 

10 BB Jefferson Curls

 

10 T Pushups

 

10 BB Good Morning

 

10 Pushup to Down Dog

 

10 BB RDL

 

-then-

 

Ring Dip Progression:

 

:10 - :20: Ring Support - top

 

:10 - :20: Ring Support – bottom

 

:10 – 20: Tempo Ring Eccentric Dips (3111)

 

 

 

EXTENDED WARMUP:

 

Build to Workout Weight for Deadlift

 

 

 

WORKOUT:
5 ROUNDS FOR MAX REPS
1:00 Deadlift (275/185)(185/125)
1:00 Max Cal Bike
1:00 Ring Dip

 

 

 

COOL DOWN:

 

GROUP MOBILITY
1:00 Pigeon (L)

 

1:00 Single Leg Forward Fold (L)

 

1:00 Pigeon (R)

 

1:00 Single Leg Forward Fold (R)

 

2:00 Puppy Dog Pose

 

2:00 Frog Stretch

 

2:00 Rebound