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FRIYAY 12.4.20



Friday 12.4.20

QOD: What is the scariest movie you have ever seen?

Mob: FR Lats/Thoracic Spine x2m


6 min AMRAP

Ring row x 10/ or 2 arm DB row x 10

Lateral bear crawl x 10 yds each w/ back flat

Toe to KB x 10


Skill: Hollow/Pullup Skill

3 rounds:

Hollow on Bar/rings/ground x 5

Bar kips/ hollow rocks x 10

Superman w. Pause at top x 10


5 rounds:

5-8 UB Kipping/Strict Pullups + 10 Hollow Rocks (if no pullup bar - 12 KB Sumo Deadlift High Pull + 10 Hollow Rocks)


WOD: 12m AMRAP

12 Ring Row

24 Sit-Ups

12 Burpees

24 Knee Raises


Post-Strength: 3 rounds

DB Tri Finisher x8-10e

DB Hammer Curl x12-15e

Standing Landmine Press x8e


Modifications

  1. Push ups- incline push up - Kneeling PU

  2. Toe to bar- knee raises- toe to kb- toe or knee to pole

  3. Burpee - Squat Thrust - Mod Burpee

  4. Am KBS - R KBS

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