03.26.19

Warm Up https://www.instagram.com/p/BujX_-ChRAb/

Seesaw KB press- one KB each hand. Press one and then seesaw x 6-8 reps/side
Alt. dead stop bent over row with KBs x 6-8/side
Tall kneeling halo x 8-10 reps/side
Standing windmill x 6-8/side
Hips elevated lat pull overs x 6-8 reps


Skill: 10:00 EMOM
min 1: posted single leg RDLs with dual KB in the farmer carry position x 6/side
min 2: ring dips or a progression x 3-6 reps

    3 different progressions that can be done https://www.instagram.com/p/Bul-aDiA95c/

       A. toe assisted ring dips- keep as little weight on your toes as you move through the dip
       B. dip pulses- works on controlling the rings
       C. negative dips for eccentric lengthening


WOD
For Time
Buy In: 10 bupree wall climbs- move from the bottom of the burpee to feet climbing the wall and back down. Lay flat out of the wall climb and jump up to finish the burpee.
5 rounds
12/10 cal bike
40 DUS or x 3 singles
8 DB thrusters 50/35 35/20