Skill:
Ring Dips:
Accumulate
2 Rounds
30s Top Dip Hold
30s Bottom Dip Hold
2 Rounds
8 Box Dips
8 Banded Strict Dips
8 Jumping Dips
8 Strict Dips
For Time:
21-15-9
Strict Ring Dips
50 Double Unders after each round
Cashout:
Strict Pull-ups/C2B
5-4-3-2-2
*Courtesy of Method23
Competitors:
Lower Max Effort
Work up to 2RM
Zercher Squat
Upper Accessory
4 Rounds
8(L+R) One arm KB Bench Press
1:00 Rest
8(L+R) One arm Bent over KB Row
1:00 Rest
*Try to go heavier than last week at least at one of the rounds
-then-
Strongfit Shoulder Burner
A. 4 rounds without rest of:
15 sec AMRAP or side raises (palms down)
15 sec of Hercules Hold (thumbs facing up)
Rest 1 minute, then…
B. 4 rounds without rest of:
1 Sec of AMRAP side raises (thumbs up)
1 Sec of Hercules Hold (palms up)
Rest 1 minute, then…
C. 2 rounds without rest of:
30 sec AMRAP of Dumbbell Presses with neutral grip
30 sec Dumbbell OH Hold
Rest 1 minute, then repeat A, B and C
*Courtesy of StrongFit