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WOD Blog
 | Thu, Jul 25 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| WEIGHTLIFTING 7/25/19 | METCON 7/25/19 | SHRED 7/25/2019 | WARM UP 7/25/19 |
WEIGHTLIFTING 7/25/19(Weight, Rx+, Rx2, Rx3) 20 Minutes WEEK 2 OF 5. 4-5 sets, building up in load each round on DB Bench! A1. Ring Dip-8 reps A2. DB Bench Press-8 reps REST 1-2 minutes* *It is recommended during rest today that athletes build up in load on their deadlift in preparation for the metcon. Try to increase in load for 5 reps each round! Record your heaviest bench press weight and note the style of ring dip/muscle up you did in the comments. The goal of this cycle is to Level Up on our Ring Dip. Pick an appropriate scaling option based on where you are currently at with this movement. If you are Blue III or above on both upper pull and rings but have not gotten a muscle up yet talk to your coach about scaling options to replace the ring dip. Options include: False Grip Holds Turnover Drill+Dips Seated Band Turnover Drill Purple Rx+: Sub 1-5 muscle ups+remaining dips or if you have more than 5 unbroken sub 5xMAX consecutive ring muscle ups. Blue Rx: As written Orange Rx2: Sub 5x5 Negatives on the ring dip. Yellow Rx3: Sub 5x5 Matador Negatives. White MODWOD: Sub 5x8 feet assisted matador dip.
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