9. September 2020
Sep
09
WOD – 20200909
Warm-up
Warm-up
AMRAP 9 min
– 50 Single Under
– 10 Beatswings
– 5 Dips
– 1 Wall Walk
– 50 Single Under
– 10 Beatswings
– 5 Dips
– 1 Wall Walk
Strength
Split class in 2 groups. Each group gets ~10 min to work on kipping HSPU and Ring Dips.
kipping Handstand Push-Up (~10 min of practice)
kipping Ring Dip (~10 min of practice)
Pre-WOD
– go through WOD movements and discuss scaling options
Workout
Metcon (Time)
– 35 Double Under*
– 25 Pull-Ups
– 15 Lunges with DBs in Farmer Carry @2×15/22.5kg
– 5 Devil Press @2×15/22.5kg
– 15 DB Power Clean @2×15/22.5kg
– 25 Toes-To-Bar
– 35 Double Under
– 25 Pull-Ups
– 15 Lunges with DBs in Farmer Carry @2×15/22.5kg
– 5 Devil Press @2×15/22.5kg
– 15 DB Power Clean @2×15/22.5kg
– 25 Toes-To-Bar
– 35 Double Under
*scaling: 50 Double Taps or 100 Single Under
Mobility
Dom | Philo