Warm Up: 2 x 200 m row, 15 s dip hold, 5 dips, 10 close grip push ups, 10 ball slams, 10 sit ups
Mobility: triceps -- pvc/band/lax
Skill Focus: Weighted Dip
2-3 warm up sets and then . . .
7 x 3 weighted dips AHAP, increasing weight each set*
*for those that do not have a strict dip--bands or manual assistance
WOD:
4 rounds of
1 minute AMRAP sit-ups
30 seconds rest
1 minute AMRAP row for calories
30 seconds rest
1 minute AMRAP ball slams @50/30
1 minute rest between rounds
Post heaviest dip weight and number of reps for score
Anyone get more than 19 rounds of burpees yesterday? Welcome aboard Nathan!
Mobility: triceps -- pvc/band/lax
Skill Focus: Weighted Dip
2-3 warm up sets and then . . .
7 x 3 weighted dips AHAP, increasing weight each set*
*for those that do not have a strict dip--bands or manual assistance
WOD:
4 rounds of
1 minute AMRAP sit-ups
30 seconds rest
1 minute AMRAP row for calories
30 seconds rest
1 minute AMRAP ball slams @50/30
1 minute rest between rounds
Post heaviest dip weight and number of reps for score
Anyone get more than 19 rounds of burpees yesterday? Welcome aboard Nathan!
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