© 2017 by Dynamo Academy

WOD - Tuesday, August 15, 2017

August 15, 2017

A.  Butt walks, Walking Lunge(samson hold), toy soldiers, wall frisk(tspine), clamsx 10, glute bridgex20, birddogsx10, push upsx10

 

B.  Deadlift  85% x 3 x 6 sets

Superset w

Ring Dips 6 sets x 3-6 quality reps or 2 ROR (Reps on Reserve)

 

C.  Perform the following for time

-25 KBS

2 rounds of:

     3 pull up

     3 pushup

-25 KBS

2 Rounds of:

     6 pull up

     6 push up

-25 KBS

2 Rounds of:

     9 Pull up

     9 Push up

-25 KBS

2 Rounds of:

     12 Pull up

     12 push up

-25 KBS

     

D.  3 Mins of accumulated plank

     

 

 

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