WOD for Friday, Jun 12, 2020

Strength 12-06-2020

1a) Rope Climb: 4 x 2. Rest 45s.
– Options: L-Sit Rope Climb, Legless Rope Climb, Rope Climb w. legs, ground to standing with rope x 3 reps.

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

Conditioning 12-06-2020

AMRAP 14:00
25 Push Press @42.5/30kg
50 Barbell Rows
75 Hollow Rocks
100 Push-ups

  • Rx+: 52.5/35kg

Extra Credit 12-06-2020

Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.
– use a light band if needed and crank out fast reps – full ROM though

Open Gym

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