WoD for April 2nd, 2019

Group Warm-up
3 NFT:
2 minutes of movement (running, rowing, biking, jumping rope)
10 pushups or knee push ups
10 light OHS or PVC
25 arm circles forward and backward
10 down ups

Review
OHS

Strength
3RM OHS
15′ to find 3RM OHS (from rack)

Daily WoD
INVERSE LADDER: 10-> 1 OHS / RING DIPS
Starting with 10 OHS and 1 Ring Dip, do a total of 11 reps each round, decreasing the OHS by 1 and increasing the ring dips by 1 every round. E.g 10/1, 9/2 … 1 OHS / 10 Ring Dips in the last round.

OHS 95/65 a) 75/55 b) Goblet Squat
Ring Dips a) Matador or banded b) box or bench dips

Mobility
Roll Quads
Lax Shoulders
Mash Pecs

Leave a Reply

Your email address will not be published. Required fields are marked *