STRENGTH
Strict Press, 5 sets of 3-5 reps, start ~80% and build as you are able
WOD
Level 1
15-12-9 Reps of Each for Time:
- Dumbbell Hang Clean
- Hands on Box Assisted Dip
Level 2
“Elizabeth”
21-15-9 Reps of Each for Time:
- Squat Clean (135/95)
- Ring Dip
Extra Credit Skill Work
3-5 sets: 5x Strict Pull-up + 5x Kipping Pull-up + 5x Kipping Chest to Bar Pull-up
Scale as needed. For example: 3 reps of each, or 3-5 sets of 15x Ring Row or 5-10x ring row mix with some other pull-up variation (i.e. one “negative” per round)
Other Things Coming Up:
- February 4, 845AM-330PM: Habitat Build Day – Register Here!
- February 19, 1230PM: Porkapolooza!!
- February 23, 8PM: Open WOD 17.1 Announcement
5×5 @60#
Wod: 13:32 (2 red bands for ring dips, 95#)
SP 75# (5)
9:41 @85# and ring dips with 2 red bands
SP- up to 70#
WOD- 7:27 @ 85#, box dips
8:47 rx
SP: 5 reps up to 75#
WOD: 9:17 (95# & ring dips w/ 2 red bands)
SP: 5 x 3 145#
8:53
8:41rx