Friday, July 1st
Skill:
4 supersets of:
Strict Ring Dips at 80% effort
Ring Rows at 100% effort
WOD:
Every 4 min for 16 (4 rounds)
15/12 Cal Bike
12 Bar-Facing Burpees
9 Power Snatches (115/75 lbs)
Today's WOD
Wednesday, September 27th
Tempo Bench Press – 5×3 at 33X1, rest 90s at 65-75%
Bench – today we’ll have a 3 second negative and a 3 second pause on our chest, so lets try not to lose tension during the pause.
AMRAP 12 10 Hang Power Cleans 115/85 | 95/65 | 75/55 100m run 10 Box Jumps 24″/20″ | 20″/16″ | Step Ups 100m run
Workout – we should be able to stay unbroken for the majority of this workout, so use the short run as a breather and then push the pace on the bar/box.
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