OVERVIEW
Today’s WOD is a 20 minute Amrap of rowing, ring dips and Turkish get-ups. This is a pace workout where we are going to find a pace on the rower that we can maintain for the 20 calories each round. The ring dips, box dips or bench dips will start off strong then fade away so sets will be ideal to start with. Turkish get-ups will be done with a weight that allows us to hit 5 reps per side consistently throughout the 20 mins.
Mobility
Spidermans/Down Dog x3 reps per
Prone Angels x5 reps
Inchworm+2 Plank Taps x5 reps
Activation
10 Band Pull aparts
10 Banded Good Mornings
10 Banded OH presses
5 Negative ring dips
3 TGUs per side-no weight
STRENGTH/SKILL
3 Rounds Building to WOD Weight for TGUs.
15 Banded Tricep Ext
10 Rower Pulls
2 TGUs per side-increasing weight each round
WOD
Amrap 20
20-Cal Row
15-Ring Dips
10-Turkish Get-Ups
COOL DOWN
Pec and Shoulder Stretch
Samson Stretch
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