Monday 26 November

Karen getting after it!

WOD:

Strength:

5×5 Weighted Ring Dips, rest 90 seconds

Conditioning:

3 Min AMRAP of:
3 Pullups
3 Hand release (HR) Pushups

Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort Unbroken (UB) Double-unders or perform attempts for 30 seconds of each minute.

SCALES:

Gold

Strength:

5×5 Weighted Bar Dips, rest 90 seconds

Conditioning:

3 Min AMRAP of:
3 Pullups
3 HR Pushups

Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort UB Double-unders or perform attempts for 30 seconds of each minute.

Silver

Strength:

5×5 Bar Dips, rest 90 seconds

Conditioning:

3 Min AMRAP of:
3 Pullups band assisted
3 Incline Pushups

Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort UB Double-unders or perform attempts for 30 seconds of each minute.

Bronze

Strength:

5×5 Assisted Bar Dips, rest 90 seconds

Conditioning:

3 Min AMRAP of:
3 Ring Rows
3 Incline Pushups

Rest 3 Minutes – then:
Every minute on the minute for 10 minutes max effort Single Unders in 30 seconds.

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