Daily Archives: September 16, 2016

20160916

S/S/S:

Weighted strict ring dips

5X5

 

Increase weight ea set

 

Compare to 16Aug

So, hopefully you have done the weighted ring dips every time we had them.  Should see an increase in weight used!

WOD:

5 Two-Minute rounds of…

200m Run

5 C2B Pull ups

10 Jumping Squats

AMRAP burpees remainder of time (total burpees=score)

 

Rest 1 min between rounds

So, with a running clock, you have 2 minutes to get through a 200M run, 5 C2B pull ups, and 10 Jump squats. For the rest of that minute, do as many burpees as possible.  At the 2 min mark, rest until the 3:00 mark.  Then, start the next round.  Your overall score is the number of burpees completed.

 

Scaling Options:

Run -> 250M row

C2B -> Chin Above Pull Up

 

Cool-down:

Heel cord mash – 1 min per leg

 

Banded OH stretch – 1 min per side