WOD: Wednesday, 26 March 2014
on your own before class starts
the 4 basics on your own before class starts
KB Armbar Stretch
Ankle (inside, outside, straight) (5 each side)
Leg Swings (ankle transverse) (10)
TGU 4×2 (per side)
(Beginners 2×4 per side)
10 Ring Dips
5 Chest to Bar Pull Ups
10 Parallel Bar Dips
5 Pull Ups
20 Slow High Singles
10 Parallette or Box Dips
5 Ring Rows
10 Mountain Climbers, 4 count
Increase weight only if you were able to complete your last set with perfect form!
Ring Dips: Dip as low as your ROM allows, not just the minimum (shoulders below elbows)… this isnt competition time, its training.
Mountain Climbers: Jump your foot all the way, parallel to your hand, not just half-assed!
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
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