WOD NOTES:
Drop sets are a serious challenge.
The push ups and ring dips will provide a “pump” in the chest and triceps. The focus for today’s effort is to build some upper body muscular endurance.
#jackedandtanned
Fitness
5 sets:
Seated DB Press x 3-5 reps
Elbows out ring row x 10-12
Band reverse flys x 12
3 sets:
Triangle push up x max reps +
standard pushup x max reps +
push ups on box x max reps
Rest 2-3 minutes between efforts
Performance and Sport
5 sets
Seated DB press x 3-5 reps
False grip hinge rows x 5-8
Straight arm tuck x 10 sec
3 sets:
Weighted ring dips x max reps +
Strict ring dips x max reps +
Kipping ring dips x max reps
Rest 2-3 minutes between efforts
