Tuesday Workout: Dips, AMRAP

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