© 2017 by Dynamo Academy

WOD - Thursday, October 18, 2018

October 18, 2018

A.  PNF Calf, Ankle Rotations, Leg swings, walking dynamo, Scap circles, arm circles, dead hang + swing, tea cup drill, wall walks,

 

B.  3 sets of Superset A) 3 Wall walks + 5-8 beat swings or hips to rings

5 sets of Superset B) 5-8 strict/weighted Ring Dips w Strict/weighted Chin ups

 

C.  20 Minutes(quality) - 30 seconds On / 30 Seconds Off

Minute 1- ShotCaller Burpees (Spider burpees)

Minute 2- Bear Stance Dumbell Pull Through(25/40)

Minute 3 - Renegade Rows(AHAP)

Minute 4 - Ab wheel

 

D.  3 Rounds

40 DU

8 Strict T2B

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