11-29-16

Strength Weighted Dips 6X3 AHAP 1X max reps

Wod 6min AMRAP 6 C2B pull-ups 12 Push Press (95/65) 24 Double Unders (3:1 singles)

2min rest

6min AMRAP 3 Muscle-ups 6 Push Jerks (135/95) 24 Double Unders (3:1 singles)

Score the AMRAPS seperately

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6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#