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
