FRIDAY WOD

Most people schedule their visits to the gym and stop there while planning their workout for the week. But what if, instead of doing nothing on days when you can’t get to the gym, you promised yourself that you’d get at least 10 to 15 minutes of daily exercise at home? And, yes, we communicate on a daily basis. There are no exceptions.

Execute when the timer goes ahead…

 

A

Strict Ring Dip

0:15 Hollow Ring Support

5 Jump to Ring Support 

3 Eccentric Ring Dips 

2 Strict Ring Dips

PART 1:

EMOM8 UNBROKEN STRICT RING DIPS

B

GREAT BALLS OF FIRE

AMRAP 15:

Calorie Bike On the Minute [Starting at 0:00]:

10 Wall Balls (20/14)

[Kilos = 9/6]

*Score = Total Bike Calories.

C

Positional Work

2 Rounds

10 GHD Sit-Ups

1:00 Side Plank (each side)

0:30 Single Dumbbell/Kettlebell Overhead Hold (each side)