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: Alternating EMOM 10 min (5 Rounds)
Min 1: HSW progression
Min 2: X Toes to bar
B: 2 min on/2 min off x 4
2 Wall walks
4 Wall Facing Strict Handstand Push Ups
Max Cal Erg
Post WOD:
Static circle
3 Rounds of
45 sec Wall Sit
10+10 sec Pallof Hold
20 sec L-sit @ your level
Pallof hold:
https://youtu.be/AV4vW89ok5g?si=k3tVn7-Rc3FtOx2h
L-sit progressions:
https://youtu.be/NbaQ2zoTD5I?si=1NWcqvx0k3duL_KW
