WORKOUT OF THE DAY
WOD
3 Rounds
1(on) 30 OFF
Row Cal
Ring Push Ups
KB Swings 70/44
Push Ups-Shoulders touch rings, body must move in unison with arms, the shoulder even with the wrist/elbow when locked out.
Rings should be 4-6″ of the ground
Strength
Barbell Bench Press
Every 3 Min
10-10
5-5-5
Everyone needs a spotter
Movement Prep
10 Pike Push Ups
15 Ring Rows
20 DB Strict Press (10 each arm)
20 DB High Pulls
20 Bent Over Rows
3 Rounds
1(on) 30 OFF
Row Cal
Ring Push Ups
KB Swings 70/44
Push Ups-Shoulders touch rings, body must move in unison with arms, the shoulder even with the wrist/elbow when locked out.
Rings should be 4-6″ of the ground
Strength
Barbell Bench Press
Every 3 Min
10-10
5-5-5
Everyone needs a spotter
Movement Prep
10 Pike Push Ups
15 Ring Rows
20 DB Strict Press (10 each arm)
20 DB High Pulls
20 Bent Over Rows