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“REY” WOD 2/11/20

0

WARM UP:

50 Jump Rope Singles 

10 Bumper Jacks 2″ + 4″

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

5 Ring Swing + 3 T2Ring + 1 Muscle Ups (Goal is to catch high)

5 Tempo Ring Dips (3 Sec. at Support Position into a 3 Sec. Negative)

20 Sec. Hollow Hold

LIFT:

Back Squat

3 @ 65%

3 @ 70%

3 @ 75%

2 x 3 @ 80%

*90 Sec. Rest between sets.

WOD:

“REY”

AMRAP 12

7 Ring Muscle Ups

25 Cal. Row

50 Wall Ball (20/14)

*Sub. MU for 14 C2B Pull Ups Accordingly.


FIT

SKILL:

3 Sets

5 Straight Bar Dips w/ 3 Sec. Negative

Burn Out Set of Banded Tricep Extension

20 Sec. Hollow Hold

LIFT:

Strict Press

5 x 4

*Build

WOD:

For Time:

80 Jump Rope Singles

12 DB Strict Press L & R (50/35)

30 Sit Ups

60 Jump Rope Singles

10 DB Strict Press L & R 

20 Sit Ups

40 Jump Rope Singles

8 DB Strict Press L & R 

10 Sit Ups

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