WOD - Mi 09.06.21

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 Every 1 min for 5 mins do: Table Top (Hold), 20 secs 5 Pike Push-ups 1 Pull-up Negative

GYMNASTIC TEST

A single set of Strict Pull-ups for max reps. A single set of Strict Hspus for max reps. STRENGTH EMOM 10 Min Alternate between

1. Min Strict Pull Up

2. Min Strict HSPU

For Quality

METCON For time:

20 Alternating Dumbbell Snatches, 50/35 lbs

10 Burpee Over Dumbbells

3 Ring Dips

18 Alternating Dumbbell Snatches, 50/35 lbs

9 Burpee Over Dumbbells

3 Ring Dips

16 Alternating Dumbbell Snatches, 50/35 lbs

8 Burpee Over Dumbbells

3 Ring Dips

14 Alternating Dumbbell Snatches, 50/35 lbs

7 Burpee Over Dumbbells

3 Ring Dips

12 Alternating Dumbbell Snatches, 50/35 lbs

6 Burpee Over Dumbbells

3 Ring Dips

10 Alternating Dumbbell Snatches, 50/35 lbs

5 Burpee Over Dumbbells

3 Ring Dips

8 Alternating Dumbbell Snatches, 50/35 lbs

4 Burpee Over Dumbbells

3 Ring Dips 6 Alternating Dumbbell Snatches, 50/35 lbs

3 Burpee Over Dumbbells

3 Ring Dips

4 Alternating Dumbbell Snatches, 50/35 lbs

2 Burpee Over Dumbbells

3 Ring Dips

2 Alternating Dumbbell Snatches, 50/35 lbs

1 Burpee Over Dumbbell 3 Ring Dips

COOL DOWN For quality:

Shoulder Stretch, 2 mins

Banded Tricep Stretch, 2 mins

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