WEDNESDAY
Dynamic,
Shoulder activations (dowel) Burgener warm up
Ring holds, dips, kips
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Movement Warm-up
· Power Cleans · Ring dips
Remember: · Good back and feet position for barbell cycling
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Benchmark WOD
“Elizabeth”
21 – 15 – 9
· Power Cleans (RX 61/42½ Kg) · Ring Dips
At the completion of WOD · 1-mile Run, OR · 100/80 Calories
Aiming to: · Build barbell cycling · Efficient sets on the Ring Dips
Timings: · Beginner: 10-14+ mins. · Intermediate: 7-10 mins. · Advanced: 4-7 mins. · Elite: <4 mins. |