Wednesday's WOD



Skill:


Dip Progression

THEN:

  • 3x10 - Ring Dip / Bar Dip / Monkey Method Dip / Jumping Dip / Dip variation

Press

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x5@75%ww


WOD:


15 min AMRAP:

250/200m Row

7 Ring Dip / Bar Dip / Monkey Method Dip / Jumping Dip / Dip variation

3 Shoulder to Overhead @30-40% / 4-5 UB Rds (95/65)


250/200m Row

7 Ring Dip / Bar Dip / Monkey Method Dip / Jumping Dip / Dip variation

6 Shoulder to Overhead


250/200m Row

7 Ring Dip / Bar Dip / Monkey Method Dip / Jumping Dip / Dip variation

9 Shoulder to Overhead and so on adding +3-reps until time expires...


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