WOD for Tuesday, Oct 08, 2019

Strength 08-10-2019

1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
– L-Sit Rope Climb
– Legless Rope Climb
– Rope Climb with legs to top line
– Rope Climb with legs to bottom line
– Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
– Ring Dips
– Bar Dips
– Band Assisted Bar Dips
– Box Dips

Nutshell

For time:
25 Burpee Box Jumps @61/51cm
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps

  • 14:00 Time Cap

Extra Credit 08-10-2019

AMRAP 5:
25 Banded Triceps Pushdowns
25 Banded Pulldowns

  • Light and fast reps here.

Open Gym

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