Chin Ups

GW WOD – WEDNESDAY 29.07.20 – “PING PONG”

MOBILITY & WARM UP

8 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog

2 set Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP
Front Squat – Kipping

CONDITIONING
“PING PONG”
EMOM 20 MINUTES
A1 Front Squat #40% BW
A2 Push-Ups
B1 Reverse Lunges #40% BW
B2 Strict Chin Up

A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute

WG WOD 241116

Warm-up: kettlebells light weight
50 Hand-to-hand swings
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

Mobility & Skills
Deadlift – Handstand Push Ups

Benchmark WOD
“DIANE”
21-15-9 Reps For Time
Deadlift #100/70
Handstand Push-Ups

Rest 3′

Accessory Work:
4 set 1′ rest
5 Back Squats #60% BW From Floor
Max Strict Chin Ups