Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
Ring Work+Stability:
Part A
Level 3:
3*5 Weighted Ring Dips
Level 2:
3*5 Weighted Box DIps
Level 1:
3*5 Ring Push Ups/Push Ups
Part B:
EMOM 6 min:
1. 10-20 Sec Deep Ring Support
2. 10-20 sec Ring Support
3. 10-20 sec Rign Row Hold (High Elbow)
WOD:
A, Within 10 min build up to 1 RM:
1 Hang Power Clean+1 Front Squat+1 Push Jerk+1 Back Squats
– Rest 2 min
B, “Incredible Barbell”
Amrap 20 min:
18 Deadlifts,
16 Back Squats
14 Hang Power Cleans
12 Front Squats
10 Push Jerks
Every 2 min from min 0:
20 Double Unders
Barbell Weight: 50/35 kg (110/80 lbs)
Post WOD:
3 rounds:
10/10 DB Seated External Rotation
10/10 Banded Internal Rotation
12 Banded Face Pulls
Rest as needed between rounds and movements
