Double Dip


Get those toes to bar like Remee! Photo: Oscar Bravo



Hey team,


We're starting out with a bang this week with a double header wod. The first one is a traditional 3 rounder with a pretty quick tempo. The second is a chipper, with big chunks of reps to work through. Some of you like the former, some the latter, but each one will challenge you in a different way.


Before you come in, think about how you'll pace these workouts and break up the reps, and see if your strategy pays off!


Good luck and have fun


Cam

 

TRAINING MONDAY TUESDAY


WARM UP: 2 rounds

6-10 cal assault bike

10 PVC Passthroughs

10 Front-to-back Leg Swings /leg

10 PVC Overhead Squats



WOD 1

3 rounds for time of:

Assault Bike, 800/600 m

20 Dumbbell Hang Power Snatches, 50/35 lbs

15 Pull-ups


FG2: jumping or assisted pullups, scale db 25/40 FG1: ring rows CP1: ctb pullups CP2: 50/70lb, 7 bar muscle ups



WOD 2

For time:

Assault Bike, 2400/1800 m

60 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

45 Toes-to-bars


FG2: hanging knee raise, db 25/40 FG1: scale as needed CP1: 50/70