DEC 02 WOD

Well it was a quiet recovery day at the Fred. I hope to see a larger crowd today. I promise I won’t bite but the WODs will.

8 min Warm-up AMRAP:

row 250m

9 Ring Rows

6 Ring Push-ups

30 Double Unders

 

Weighted Strict Pull-up 7-7-7-7-7, using heaviest weight per set

Weighted Strict Dip 7-7-7-7-7, using heaviest weight per set

Notes: This complex is a pairing of strict pull-ups and strict bar dips to be executed on the alternating minute for 10 minutes. The goal is complete 7 unbroken strict pull-ups and 7 unbrokenĀ  strict bar dips for the entire 10 minutes.

 

For the strict pull-ups, vary your grip with each of the 5 sets:

-Regular Grip

-Wide Grip

-Narrow Grip

– Mixed Grip

The rep scheme will be just like the strength couplet. Week 1 you will complete 7 reps of each movement, week two 5 reps, week three 3 reps.

Start at a load you are confident you can handle. Increase the loading with each set if you feel good.

 

Kelly:

5 Rounds For Time of:

Run, 400m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

 

Spicy!

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