WOD 04/12/16
8 Minutes of Shoulder/More Shoulder Mobility (Click links for details)
A- WU- 3 RNFT-
Bike 10 Calories
5 Bar Taps (Kipping Swing)
5 Ring Rows
3 False Grip Pull Ups
3 Ring Dips
B- Ring Muscle Up-
30 For Time or
10 Minute AMRAP or
10 Minutes of practice
C- Weighted Pull Up- 10/10 (HAP)
D- For Time: 100 Each
Hollow Rock
Superman Rock
Cardio
A- WU- 400M Run @ 75-90% RPE +
5 Rounds of: 30 Seconds Each
Inch Worm
Bear Crawl; 30 Seconds Rest Between Rounds
B- 3 Rounds of: 3 Minute AMRAP of:
5 Each Alternating Front Racked K.B. Box Step Ups (20Kg/12KgX2)
20 Air Squat
30 Ab Mat Sit Up;
1 Minute Rest Between Rounds
C- 5 RFT of:
10 Calorie Bike or Row
20 USA K.B. Swing (HBD)
20 WallBall (HBD-10′)
I don’t know….. If I do any warm up set on those pull ups I’m assed out
Does 135 count as RXed?
135 kbs?
Hahahha. Nooo my 135lb ASS