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WOD - Fr 11.06.21

This week we start a new 8 Week cycle.

In 8 Weeks we test exactly the same wods from this week.

So be shure you note all the results in this testing week!


WARM UP 2 rounds for quality of:

Hang From Pull Up Bar, 30 secs

10 Scapular Pull-ups

10 Kip Swings

10 Step Back Lunges

10 Push-up to Down Dogs

CONDITIONING Every 1 min for 30 mins, alternating between:

8 Strict Chest-to-bar Pull-ups

12 Dumbbell Bench Press, pick load

16 Kettlebell Split Squats, pick load

Handstand Hold, 40 secs

Bike Calorie, 20 secs

Rest 1 min

COOL DOWN For quality: Monostructural Cardio, 5 mins Foam Roll, 4 mins

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