Flip Fitness WOD Blog : August 2020

A)E2:30/6R

8/sd Deficit SBL

B)E2:15/6R 6 GHD HC C2B C)30sec ON/90sec OFF Bike Sprints (3rnds) Row Sprints (3rnds)

5x Cal Bike

100 Walking Lunges

5x Cal Ski 50 Kipping Pull Ups 5x Cal Row 50 Push Ups 5x Cal Bike 100 Air Squats 5x Cal Ski 100 Russian Swings 5x Cal Row 1mi Run or 5x Cal Bike

A)6R
6 Back Squats
6/sd Single Arm DB Push Press

B)18min EMOM
6 Burpee Box Jump Overs
T2R

DBL Unders

A)6R

4 Swing Cleans 4 Alt SBL 4 PP

B)6 Sets C2B Alt With HSPU

C)6 Sets Ring Dips Alt With 6 GHD HC

A)7 Sets

6/sd DB Box Step Ups

B)6R 6 DB Chest Press Alt With Rope Climbs C)5 Sets 12 RCWLD 30sec/sd Side Plank

A)48min Constant Work 3min Bike

2 RNDS 30 Air Squats Bar Muscle Ups/Kipping Pull Ups 3min Row 2 RNDS 7 Devil Presses 1 Rope Climb

A)6R
1-4 Atlas Stone Lifts
HSPU

B)E2M/6R
GHD HC
6/sd KB Swing Snatch

C)4R
8/sd Side Plank Rotations
10 Stability Ball In outs

A)E2M/7R 6 Bench Press 50' Rope Sled Pull B)E2M/8R 6 Back Squat C)E2M/6R 10 Bent Over BB Rows (build to a heavy wt) 12 T2B

A)E2M/7R 6/sd Deficit BB Step Back Lunges B)E2:15/6R 10 Hanging Knees To Elbows 6 DB Incline Chest Press C)E2:15/6R Max Ring Dips 50 DBL Unders

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