FRIDAY NOVEMBER 19 2021

WARM UP:

PART 1:

1RM Weighted Ring Dip

*Score = Heaviest Load

Use a medball or a db between feet or knees to add load.
Modify to box dips and practice sets of 5-10 reps with bodyweight or bands if needed.

PART 2:

Max L-Sit Hold

*Score = Max Time

Hold support at top of the rings and keep knees extended even if they drop slightly.

AMRAP 15:
3 Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)

[Add 3 Dumbbell Reps Per Round]

*Score = Total Rounds + Reps

Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.

T1: Hand Release Push Ups instead of ring dips and single unders instead of dubs.
T2: As written
T3: Strict Dips and Unbroken Dubs.

Thursday, November 18th, 2021 at 8:00 pm / WODS