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…
10 min of Hang Snatch Technique (light/medium)
3 Rounds for time:
15 Push Press 95/65#
20 Sit-ups (Ab-Mat)
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.
Ring dips will have to suffice. Don’t have fancy dip stations in my storage closet. 😉
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.)