Workout of the Day

WOD 13.07.2021

Warm Up:
10 Alternating Lunges
5 Tricep Dips
25 Single Unders
10 Sit Ups
x 4

Strict Ring Dip & Pistol Squat Tekkers

Kit Set-Up & Movement Practice

 

WOD:
a)
9 Minute AMRAP of:
10 Alternating Pistol Squats
25 Double Unders
15 Sit Ups

* Scale PISTOLS to Box Assisted Pistols
* Switch PISTOLS to Alternating Lunges or Alternating Box Step Ups

* Reduce DUs to 15 Reps or Scale to 50 Single Unders

Rest 5 Minutes

b)
9 Minute AMRAP of:
10 Strict Ring Dips
12 Sumo-Deadlift High Pulls @ 24/32kg
Row or Bike 7/10 Calories

* Reduce RING DIPS to 5 Reps
* Scale RING DIPS to Band Assisted Ring Dips
* Switch RING DIPs to Tricep Dips

* Scale WEIGHT as needed

Book into a class

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