Warm Up
10 bird dogs
10 down dog to up dog
10 Glute Bridges
10 Superman’s
10 Barbell deadlifts
“Deadlift
5×1, increasing weight. Start at 75-80%
Metcon Warm Up
2 round
10 hang to actives
5 kip swings
5 push ups
5 box or chair dips
10 air squats
3 pull ups
21-15-9
Pull Up
Ring Dip
Push-up
*30 Air Squats after each round”
No Equipment WOD
Warm up
2 rounds
10 bird dogs
10 down dog to up dog
10 Glute Bridges
10 Superman’s
5 sit ups
5 push ups
5 chair dips
10 air squats
“21-15-9
Odd Object Sit UPS
Dips Off A Chair
Pushups
*30 Air Squats after eac round”
Bill 9:09 box dips
Anjali 8:57 box dips
No rings at the house. Going from dips to push ups is BRUTAL! Thank goodness for the air squats!
9:58 mucho modified.
10:20 rx
I have never broken pushups up as much as I did today. Those should not be allowed to follow ring dips ☠️
Only thing I did unbroken was pull-ups and air squats.
14:55 with box dips and decreased reps for strict pull-ups. Can’t do kipping anything on the kids swing set!
First, the good part of the wod:
Deadlifts: 375, 395, 405, 415, 420.
Metcon:
18:08 scaled
– bar dips with a thick band.
That was a “just keep moving” kind of workout.