WOD

Friday, February 7th

02/06/2020

WARMUP:

 

AMRAP x 5 MINUTES

 

2 Ring Rows

 

4 Push Ups

 

6 Squats

 

8 Step Ups

 

 

 

Pullup & Pushup Prep: select 3 options to use in the EMOM working up to workout movement

 

Strict Pull Up Progression:

 

Scap Pull Ups  Ring Rows  / Leg Assisted or Vertical Ring Rows  / Banded Pull Ups  / Strict Pull Ups

 

DB Deficit Push Ups: Box Push Ups  / Knee Push Ups  / DB Knee Push Ups  / Regular Push Up  / DB Deficit Push Up 

 

 

 

STRENGTH/SKILL WORK:

 

EMOM x 9 MINUTES

 

MIN 1 - 5 Strict Pull-ups or Elevated Ring Rows

 

MIN 2 - 5 DB Push-ups

 

MIN 3 - 5 DB Tempo Goblet Squat (22X2)

 

(No Measure)

 

WORKOUT:

AMRAP x 15 MINUTES:

3 Strict Pull-ups

5 DB Deficit Push-ups

7 Box Jumps (20/18)

 

(Score is Rounds + Reps)

 

FINISHER: "TABATA" (:20 ON / :10 OFF alternating for a total of 16 rounds)

MVMT 1 – Banded Goodmornings

MVMT 2 - KB Side Bends (switch sides every other round)

 

(No measure)