September 28th, 2019 - Gotta get that PUMP

September 28, 2019

M-1: DB Bench/Ring dip/DB High Pull/Ring Row


3 Rounds:
10 DB Bench @RPE 7-8 (2-3 good reps left in the tank)
10 Ring Row (Feet Elevated if possible)
into...
3 Rounds:
8-12 Strict Ring Dip
10 SA DB High pull/side @ RPE 7-8

*Athletes will perform 3 rounds of the 1st set, Then move on to 3 rounds of the second.
* Sub banded ring dips out for Strict. If they cannot perform banded then have them do Russian Dips on a bench.
* Athletes should be challenged, but able to move through each set without many muscle failures.

*Should take around 15-20 minutes.

 

 

 

 

 

M-2: Push Up/DB Push Press/Rope Climb


Amrap 12

Option A:
12 Box Jump (30/24)
6 DB Push Press (70/50)
3 Rope Climb

Option B:
12 Box Jump (24/20)
6 DB Push Press (50/35)
3 Rope Climb

Option C:
12 Box Step up
6 DB Push Press
3 Rope Climb

*Gear 2.5
*Goal is to just keep moving with a challenging but sustainable pace