Picks from our very first exams party
Warm up
- 5 cat cow
- 6 ps chest openers from kneeling
- 10 ps Banded bird dogs, around foot and hand
- 10 wall angles in squat position
- 10 deep squat on wall with dowel pullovers
- 10 knee drops side to side while pulling knee over with opposite hand
Strength 6 sets
Snatch Grip RDL feet together, targeting back
Perform a set of 5 tempo Ring Dips in between each set of split squats.. lying down skull crushers
WOD 1
“Maria”
3 rounds for Time:
500 Meter Row
21 Box Jumps (24/20)
10 ps windmils for Obliques
WOD 2
3 sets :
45 sec. DB HEX Hold, grip strength
rest 15 secs.
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs .
45 Sec. Mountain climbers
rest 15 secs