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Components

Ring Dips

Hanging L- Hold

I Love It

Settings

Workout

Wednesday 9/7/22 WOD

Warm-up

What you need:
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Band pull-aparts
Band pass throughs
Specific Prep
*Coach's Choice

Strength

1A: Ring Dips (3x6-8)

Ring Dips

Ring Dips?
-Ring holds
-Bar dips

1B: Hanging L- Hold (3x 10-20 seconds)

Hanging L- Hold?
-Hanging Knee Hold
-Bar hold

Metcon

I Love It (AMRAP - Rounds and Reps)

14 min amrap

6 Strict T2B
8 Ring Rows (at a Challenging angle)
20 Abmat Sit ups
10 L-Seated Double Dumbbell Press (35/20#)

Strict T2B?
-Kipping T2B
-Knees to chest
Ring Rows?
-Push ups on a box
-DB bench press
Abmat sit ups?
-Hanging hold
-Plank
L Steated Press?
-Standing Press
-Pike Push up

Cool Down

*Coach's Choice

Whiteboard:

Wednesday, September 07, 2022

Male Clients