STRENGTH
A1. Dip on Rings or Parallettes (on boxes), 5-7 x 4 sets, rest 30 seconds
A2. Slam Ball, 15 x 4 sets, rest 60 seconds
Notes: A1 and A2 are supersets – do a sets of 5-7 dips, rest 30 seconds, then do a set of slam balls, rest 60 seconds, then go back to the dips. Dips should be strict, unweighted. For an added challenge, do ring dips with 21X1 Tempo (i.e. 2 second lower, pause in bottom position, up fast, then 1 second pause in hold before doing next rep).
WOD
Level 1
AMRAP 11:
- Burpee x 15
- Russian Kettlebell Swing (40/20) x 20
- Jump Rope Single x 50
Level 2
AMRAP 11:
- Burpee x 15
- Kettlebell Swing (53/35) x 20
- Double Under x 50
*For L2, do 2x reps single unders if necessary rather than adding burpees.
ANNOUNCEMENTS
- August 6 – “31 Heroes” WOD from 9-11AM! See the event HERE for info on how you can get involved. There will be no 10AM class this Saturday due to the WOD.
- August 12 – Potluck at the gym! RSVP Here
Dips: 7 reps on 20″ box w/ heels in front
SB: 20#
WOD: 2 rds in 6:38 (burpees to parallettes on 45# plates)
Cut it to 2 rounds when my elbow started bugging me on the burpees
Dips- 5 body weight/ 20# slam ball
WOD- 4 rounds 23 RX but just did 25 DU’s instead of 50
7 dips/30# slam ball
4 + 13 rx
5 dips on parallettes w/toe touch at bottom
30# Slam Ball
3 + 46 Rx
5 dips on box, 15# slamball (trap hurts)
Wod: 3+22 (Russian)