Day: July 2, 2018

FLOATERS

WOD 1:

10 hill sprints

*starts at the fire hydrants and turn around at the crack up the hill*

WOD 2:

5 rounds for time:

10 dumbbells front squats 50/35
10 dumbbells shoulder to overhead 50/35

Acc work:

Monday
E2M6M
False Grip Ring Row 10-12
EM4M
L-sit Pull 4-6
Every 90 seconds for 6 minutes
GHD Hip Extension 20

Wednesday
E2M8M
Bar or Ring Muscle Up 5 (Pick a challenging scale)
Pistols 10-12
Every 90 seconds for 6 minutes
One Arm Farmers Walk 100ft (50ft Each Arm)

3 Minutes to find max unbroken double unders (if you don’t have doubles take the 3 minutes to work on the skill)

Friday
EM4M
Weighted Pullups 8-10
E3M9M
2 Legless Rope Climb
10 D-ball Clean

21-15-9
Barbell curls
Ring Dips
GHD Situps