WOD: Wednesday, April 11th, 2018 (Burpee Day 67)

Posted by & filed under .

Warm-up: Group Dynamic

  • Tempo Push Ups – 10 SLOW Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Strict Press (10-12 minutes)

  • 5 sets x 5 Reps @65% of 1-Rep Max

 

Workout: 10-9-8-7-6-5-4-3-2-1 Reps

  • Hang Power Cleans (95/65)
  • Shoulder To Overhead (95/65)
  • Ring/Matador Dips

CRX: Ring Dips are done out of a Ring Muscle up 

 

Skill: Double Unders

  • Work on linking double unders together or work on volume

 

Core: 5 Rounds

  • 15 Evil Wheels
  • 15 V-Ups