Strength
Strict Press + Push Press + Push Jerk 1x6
EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk
*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)
WOD
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps 24"/20"
carol baquero
Strength
Deadlift
ON A 12:00 RUNNING CLOCK...
Build to 5-Rep TNG Deadlift*
*Work quickly to at or above Workout Weight
(Score is Weight)
WOD
FOR TIME
15-15-15-15
Deadlifts 275#/185#
15-20-25-30
Ring Dips*
*Strict Optional
FOR RECOVERY
5:00 Foam Roll Hamstrings
2:00 Pec Smash (R)
2:00 Pec Smash (L)
(No Measure)
Extended Warm Up
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100 Meter Row
-Rest as Needed b/t Sets-
(No Measure)
WOD
5 SETS
ON A 3:00 RUNNING CLOCK...
300 Meter Row
15 Toes to Bar
Max Ring Dips in Time Remaining...
-Rest 2:00 b/t Sets-
(Score is Reps)
Strength
Strict Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
WOD
"Bubbles"
AMRAP 12:
10 Burpees
25 Double Unders
