Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:
I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5
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“Blackjack II”
Complete the following against a 16:00 clock
Run 800m
In time remaining, as many rounds/reps as possible of
9 x Wallball (20/14lbs)
15 x Abmat Sit-ups
21 x Double-unders
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Weighted dips 24kg
Black Jack II 3+1 (20/GHD/DU’s)
First time complete set of ring dips.
Finished ring set, did 5 more with 20# kettlebell.
WOD: 2 rounds. (failed singles)
Weighted Dips: 53#
Blackjack II: 6 Rounds + 9 WB (SUx3)