9th July 2019

WOD WOD, July 10, 2019

BIG DAY

Warm-up
A) Bike 5 x 30/30
B) Hip Flow – Gym Length
C) Glute Prep
Back Squat (Weight)
E2.15 :

1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101%+

*1 attempt at a max
*Have a spotter or 2 ready
* If you miss, you’re done, no redo’s

Metcon (Time)
For time – 8 minute cap

18-15-12

Kipping Ring dip

*150m Farmers carry after each set

RX + Muscle up into dip

OPTIONS:

Ring Push Ups / True Push Ups / Ab mat Push ups

COOL DOWN
Foam Roll / Trigger Point

  • SHARE
  • TWEET
  • PIN

THE CHAMBER JOURNAL