Redo plus a variation of an old school Crossfit WOD!
Check back to Monday TWO WEEKS back to see how you did this one and make it more difficult!
GYMNASTICS STRENGTH: 15 minutes
25 reps of STRICT Ring Dips
* Break these up however you like, but you must make it difficult enough so that you CAN NOT complete more than 5 reps per set before you need to rest 1-2 minutes...
5x5 reps, 8x3 reps (close enough :)), 10x2-3 reps, etc
Make these as difficult as you can, but with 90% perfect form!
WORKOUT:
"BRO Helen"
400m Run (Morning can sub a 400m Row)
21 KB Swings (35#/53#)
12 STRICT Pull Ups
* 3 Rounds For Time *
(12 minute cutoff)
Scale the Pull Up reps down to 9, 6 OR 3, but make it a challenging and be able to keep moving!
Bands ARE ALLOWED on this one, but must be hung off the pull up bar or sub Ring Rows, if needed...
POST YOUR RING DIP BREAK UP AND TOTAL TIME FOR THE WORKOUT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
3 comments:
5 x 5 with a 5# weight
2 rounds + 7 kb swings rx
dave
Dips- 5,5,4,4,3, next three singles w/ 10#, 1
11:21 scaled pullups to 9, 6, 6
sets of 2 up to 18 tep then singles
10:56 with 6 PUs per round
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