Strength
4 Rounds
9 Inverted Rows (supinated grip)
7 Ring Dips
5 Ultra Wide Grip Strict Pull-ups
Rest 2:00 between rounds.
9 Inverted Rows (supinated grip)
7 Ring Dips
5 Ultra Wide Grip Strict Pull-ups
Rest 2:00 between rounds.
Intent: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upperbody resting after all 3 are complete.
Metcon
AMRAP 8
1 Legless Rope Climb
15/10 HSPU
60 DUBs
– Rest 2:00 –
AMRAP 8
1 Rope Climb
20 Pistols (L+R=2)
200m Run
*Score = Rounds + Reps
L2: (1 RC = 5 BA Pull Ups)(Box Push-ups)(60s DUB Attempts)
L1: (1 RC = 10 Ring Rows)(Box Push-ups)(60 Single Unders)
1 Legless Rope Climb
15/10 HSPU
60 DUBs
– Rest 2:00 –
AMRAP 8
1 Rope Climb
20 Pistols (L+R=2)
200m Run
*Score = Rounds + Reps
L2: (1 RC = 5 BA Pull Ups)(Box Push-ups)(60s DUB Attempts)
L1: (1 RC = 10 Ring Rows)(Box Push-ups)(60 Single Unders)
Intent: We are looking for sustained efforts throughout around 75-80% effort. These are mainly local movements that will fatigue quickly if you’re not smart about breaking your sets.
Finisher
1a) Barbell Curls: 3×15
1b) DB Rollback Tricep Extensions: 3 x 15
1b) DB Rollback Tricep Extensions: 3 x 15