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WOD 08-01-2019

Workout of the Day

A. 14 min. EMOM:
– odd: 4 Chest to Bar Pull-ups
– even: 16 Pistol Squats

B. Skill work on:
Pistol Squats

C. 4 rounds for quality of:
– 10 V-ups
– 10 Toes Touch
– 10 Leg Raises

1 min. rest between rounds.

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Related: leg raises demo by livestrong.com
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Specialty Class: “PowerLifting”

A. Deadlift
3 | 3-5 | 3″ in tempo 4-0-1-1

B1. Bench Press
3 | 2-4 | 2″ in tempo 3-0-1-1

B2. Pull Up
3 | 2-4 | 2″ in tempo 3-0-1-1

C. Split Squat
3 | 5L + 5R | 3” in tempo 4-1-1-1
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Specialty Class: “Gymnastics”

A. Ring Swing
4 | 3 | 1″

B. False Grip hold
3 | ME | 2″

C1. Ring Row
C2. Dips
3 | 5-8 | 2″

D. Pike ups
4 | 10 | 1″

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