Friday – 130201

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You must obey the principle of the five D’. Dodge, Dip, Duck, Dive, and Dodge.

Saturday:
Open Gym / CubFit (5-8) 8:30AM
Team WOD 9:30AM

The Daily Challenge for February is 20 Dips a day.
20 each day, you can catch up but you can’t get ahead…

WOD

10 min of Hang Snatch Technique (light/medium)

-then-

3 Rounds for time:

15 Push Press 95/65#
15 Pull-ups
20 Sit-ups (Ab-Mat)
20 Burpees

EXTRA

1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.

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3 replies
  1. Taylor J
    Taylor J says:

    Ring dips will have to suffice. Don’t have fancy dip stations in my storage closet. 😉

  2. Coker
    Coker says:

    1) 275
    2a) 175
    2b) 35
    Cond: Rx – 9:49
    (Going to start tracking my workouts in the comments so I have a record, and so you guys know I’m not just sitting around watching you crush yourself.)

Comments are closed.