Wednesday – August 12, 2015 (20150812)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

18 min AMRAP:

12 ring rows (MAKE THEM DIFFICULT!!)

12 push ups

12 Front squat

18 Row Calories

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[tab]Level 2

18 min AMRAP:

6 pull ups

6 dips

12 Front squat #75/53

18 Row Calories

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[tab]Level 3

18 min AMRAP:

10 pull ups

10 ring dips

12 Front squat #95/68

18 Row Calories

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[tab]Level 4 Rx

18 min AMRAP:

6 Muscle Ups

12 Front squat #135/95

18 Row Calories

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[tab]Motivation

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[tab]Strength

Strict Press 6×5 @78%

Focus is on body position and bar speed.

If you push the bar up quicker, you’re getting stronger.

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[tab]Strategy

Eighteen minutes; start slow, end fast.

Our ring rowers really need to be pushing themselves to do really good, really hard, ring rows… It’s okay if they’re so difficult that you have to break them up! Ring rows are a strength exercise, use them to get stronger.

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Get more Awesome: 5×10 OHS increase weight every set

Don’t Stop Here

More To Explore

Thursday July 9th, 2020 (20200709)

Level 1 For time: 150 Kettlebell Swings, 26/18#  Level 2 For time: 150 Kettlebell Swings, 35/26#  Level 3 For time: 150 Kettlebell Swings, 53/35#  Level