STRENGTH
A. 5×5 Weighted Pull-ups
B. 5×5 Weighted Dips (parallettes on box)
Notes: Climb to a heavy 5 for each for the day. If you can not get all 5 drop the weight and finish the set out. Use a parter for scaled pull-ups and a toe nail spot for dips if necessary. Rest about 90 seconds between sets or as needed.
WOD
Level 1
AMRAP 9:
- Jump Rope Single x 50
- Burpee x 5
- V-Up x 12
- Wall Ball to 9′ (12/8) x 15
Level 2
AMRAP 9:
- Double Under x 50
- Toe to Bar x 12
- Wall Ball (20/14) x 15
CASH OUT
Banded Shoulder Mobility work, pick an exercise from MWOD poster and spend 2-3 minutes per side
I miss workouts there. I will see you pretty soon. Thanks
Pullup: 2 strict every 30s for 16sets
Dips: tall box, slight toe assist
Wod: 2+61rx
Pull Ups: 2 sets of 6 Archer Rows @ parallel, 3 sets of 5 BW Pull Ups
Dips: Strict Dips with toe touch at bottom
WOD: 4 + 62 w/20# V-Up
PUs: 3 per set, supine grip, bodyweight
Dips: did like 2 on the rings, then 2 w/ the parallettes, then sets of 3 on the parallettes w/ toes on the ground
WOD: 4 + 65 (V-Ups, 10# WB)