RING POP & HIITMAN

17.11.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Strict Handstand Push-Up 5 x 5

Hollow Rocks 5 x 12


WOD

"RING POP"

14' AMRAP:

3 Strict Ring Dips

30 Double Unders

5 Wallballs

3 Strict Ring Dips

30 Double Unders

10 Wallballs

...


[Continue Adding 5 Wallballs Per Round]


B) BODY CROSS


"HIITMAN"

8' EMOM x 3 Rounds:


1 - DB Box Step-Ups x 12

2 - MB Wall Sit-Ups x 12

3 - Man Makers ('45)

4 - Knee Raises ('45)

5 - Row 15/12 Cal

6 - Shoulder Taps ('45)

7 - Power Pistol Squats ('45)

8 - Sled Push ('45)


"Creativity is allowing one to make mistakes. Art is knowing which ones to keep."

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