Tuesday April 14th

13
Apr

Tuesday April 14th

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”

5 Responses

  1. Anjali

    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!

  2. Ashley

    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.

  3. Rachel Stelting

    14:55 with box dips and decreased reps for strict pull-ups. Can’t do kipping anything on the kids swing set!

  4. Carlos Q

    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.