Wednesday, September 29 2021

Bench Press & Dips (bar or ring) E2MOM

Bench Press 10reps - Max Reps Dips
Bench Press 10reps - Max Reps Dips
Bench Press 10reps - Max Reps Dips
Bench Press 10reps - Max Reps Dips

*can start with Bench or Dips, 2min for each*

TEAM WOD

6min AMRAP:

Partner 1 ROWS 600m
Partner 2 RUNS 600m or 1.5km Bike

12 Synchronized Push-Ups
12 Synchronized Kettlebell Swings
Max Synchronized Pull-ups RX+ Chest to Bar

Rest 3min

6min AMRAP:

Partner 2 ROWS 600m
Partner 1 RUNS 600m or 1.5km Bike

12 Synchronized Push-Ups
12 Synchronized Pull-Ups RX+ Chest to Bar
Max Synchronized Kettlebell Swings

Flexibility Development

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch

2x 30sec Chinese Splits

2x 30sec American Splits