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Monday WOD 2-7-18

July 1st, 2018

Monday WOD 2-7-18

RXD
2. Deadlift
Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Strict Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your *lowest* round. Deadlifts are
intended to be touch and go, building to a heavy set of 2 on the final round.

“Detention”
AMRAP 12:
6 Strict Handstand Push-ups (SC: 6 Dumbbell Strict Press (22.5/15kg)
9 Deadlifts (225/155)
30 Double Unders

2. Deadlift
Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Strict Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your *lowest* round. Deadlifts are
intended to be touch and go, building to a heavy set of 2 on the final round.

FITNESS

2. Deadlift
Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Strict Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your *lowest* round. Deadlifts are
intended to be touch and go, building to a heavy set of 2 on the final round.

“Detention”
AMRAP 12:
6 Dumbbell Strict Press (15/10kg)
9 Deadlifts (155/105)
60 Single Unders

+ Optional Extra’s in Open Gym.

1. Ring Muscle-ups
Max Unbroken Ring Muscle-ups
*Baseline testing 2/2. 30 for time last week, max unbroken this week.

Thank You: http://comptrain.co/individuals/home/

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