Warm up
500m row/400m run
10 shoulder press-PVC
10 pass throughs
10 push ups
10 GHD sit ups
5 Baby elephants
Strength
Shoulder Press (5-5-5-MAX-5-5-5)
45%-5 reps
65%-5 reps
75% max reps then back down
WOD
5RFT
20 Ring dips or Push ups
20 GHD sit ups
(If you are new or have not done very many GHD sit ups there will be scaled options or AB mat sit ups) Safety first! A coach will help you with your options.
500m row/400m run
10 shoulder press-PVC
10 pass throughs
10 push ups
10 GHD sit ups
5 Baby elephants
Strength
Shoulder Press (5-5-5-MAX-5-5-5)
45%-5 reps
65%-5 reps
75% max reps then back down
WOD
5RFT
20 Ring dips or Push ups
20 GHD sit ups
(If you are new or have not done very many GHD sit ups there will be scaled options or AB mat sit ups) Safety first! A coach will help you with your options.
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