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Daily WOD Tuesday 091019

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Photo Credit: http://www.markstaudtphotography.com

Gymnastics: Ring Dip Skill

8 min EMOM
-Odd Minute 20 to 30 seconds of static holds on rings in top position with arms extended and shoulders externally rotated
-Even Minute 6 Strict Ring Dips

Modify to box, parallel bars or dip bars as needed to hold a minimum of 30 seconds.

Metabolic Conditioning: Scale for men include 135,185, 225lbs or 115,135,185. Scale for women include 115,135,155 or 95,115,135

AMRAP 5:
Buy-In: 50 Wallballs 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 3 Minutes 

AMRAP 5:
Buy-In: 35 Wallballs 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 3 Minutes 

AMRAP 5:
Buy-In: 20 Wallballs 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Accessory Work: Accumulate 30 strict toes to bars or straight leg raises
Each time you break perform 
:30 pec stretch with band or using rig to each side
or
:30 upward dog/cobra stretch

ReBOOT Class:

7 Rounds for time of:

7 DB Thrusters (2 DB’s) 45/30lbs

100m sprint

10 slam balls (40/30lbs)