Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Pull-ups (Deadhang)
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Doubles EMOTM
Complete two repetitions (at assigned percentages) of Back Squats every minute on the minute for 10:00 total.
3 x Back Squat (80-90%2RM)
Notes: Attempt to maintain 80-90% of a recent two rep record for Back Squat across working sets today.
Post sets/reps/loads to comments.
Metcon/Skill: Ring Dip & GHD Sit-up EMOTM
Warm up as needed following movement review.
Complete the following movement workload every minute on the minute for 12:00.
Odd: 6/12 x Ring Dips
Even: 15/20 x GHD Sit-ups
Post strict or kipping and total repetitions for each movement to comments.
ROMWOD: “Dreaming of Discomfort”
Back Squat Triples EMOTM: 205#
Ring Dip & GHDs EMOTM: 30 ring dips with blue band at waist/89 ghds
235#.
50 strict ring dips · 100 GHD.
Back Squat Triples: 135#
Ring Dip/GHD EMOTM: 30 strict dips/100 GHD