WORKOUT OF THE DAY:
STRENGTH: Dip Max + OTMEM
3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer)
Then for another 8mins (12 total minutes)
OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week
Or
Close Grip Bench 10.10.10.10. Across
WOD: [ on 30 seconds… ]
3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer)
Then for another 8mins (12 total minutes)
OTMEM 3-5 Dips (Add weight/ diffuculty as needed to achieve failure close to 5), shoot for more total volume then previous week
Or
Close Grip Bench 10.10.10.10. Across
WOD: [ on 30 seconds… ]
30sec on/ off of rotating exercises x 4 rds
Pull-up
Burpee
Row (Cals)
-Score as total pull ups/ total burpees/ total cals
12min
L1-rx
L2/M- banded
L3- V-row
Core Buy-Out:
A) 4 x 1min Hover
B) 3 x 25sec. HS Hold between each set