Training WOD:
A)
Tabata Gymnastic Holds 5 Rds each then move to next exercise
1) 20sec active hang in hollow
2) 20sec ring pushup support
3) 20sec superman hold with PVC
(7:20min total)
1) Maintain knuckles on top and activation of the lats. Maintain hollow position
2) Try to set thumbs at 10 and 2 before pushing up to hollow. Protract the scaps
3) PVC place hands inline with shoulders, point toes squeeze butt, head in neutral position
B) 2min AMRAP
7 T2B
21 Air squat
7 HSPU
Rest 1min
4 Rounds
Score is the round with the least reps
5:30pm Plus
Every 6 mins for 24 mins(4 sets)
9 burpee box jumps overs
10 cal row
11 strict hspu
10 cal row
9 bar muscle ups
Rest if time remaining. If time is up and you have not finished scale 1 rep off or move faster.
Scale wod is 9 kick back step overs 10 cal row 11 seated dumbbell shoulder press 10 cal row 5 ring row + 4 ring dips or box dips
Happy Birthday Phoenix !!!!!!!
