Tuesday, December 27

Part 1
Weighted Dips
3 – 3 – 3 – 3 – 3

Part 2
5 x 30sec Heel Taps efforts
30sec Rest in between

Part 1
3 – 3 – 3 – 3 – 3

Part 2
5 x 30sec Toe Tap efforts
30sec Rest in between

Most people will be feeling pretty sore from the Back Squat workout yesterday, so this will be a great Workout to give their Neuromuscular system a slight break! We will get you working hard in the Warmup so you get some blood moving back through your body and help decrease the DOMS a little. Temporarily anyway.


Part 1: Score each set of Dips

Part 2: Score total Toe Taps across the 5 rounds (add up the 5 rounds)

WOD Goal

Use all 5 sets to go as heavy as possible. Dips fatigue easily so their first set should feel moderately hard. That is ok, because the next few sets will feel progressively hard. If they can maintain the same load across all 5 sets, that is awesome.

Beyond RXD

Bench Press

NOTE: Build up in weight each set. Get as close as you can on that last double to the 1RM you set on 12/13.

Ring row
5 x 15 reps

NOTE: Elevate the feet so they are even with the rings at the bottom of the rep. Be sure to touch your chest to your hand at the top of the rep.