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Friday 12.11.20




Friday 12.11.20

QOD: What pets did you have growing up?

Mob: Prone pec stretch 45s each side + Low Pushup Hold 2x20s


8 min (ladder drills): Bunny Hops, High Knees (1ft), High Knees (2ft), In In Out Out, 3 Tap, Icky Shuffle, Hopscotch, Hopscotch ®, Hopscotch (L), Lateral High Knees, Lateral In In Out Out, Scissors


Skill: Ring Dip Skill

3 sets

Ring Support Hold x20-30s (Can use Band if necc or Low PU Hold)

10 BW V-Up + 10-20s Hollow Hold


EMOM x 10m

Min 1: 8-10 Strict Ring Dips*

Min 2: Rest


*Modification: Less Reps, Band Assist, DB Pushups*


WOD: 5 RFT (12m CAP)

15 Am KBS

Run 100m


Post-Strength: 3 Sets

Tall Kneel Alt KB Press x8e

Supine KB Tri Ext x15

Band Through KB Bicep Curl x15


Modifications

  1. Am KBS - R KBS

  2. Run - Row 10/8 Cal

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