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WOD

“Up & Under” (AMRAP – Rounds and Reps)

“Up & Under”

AMRAP 9:

3 Ring Dips

3 Pull Ups

30 Double Unders

6 Ring Dips

6 Pull Ups

30 Double Unders



[Climb By 3 Reps Each Round]

*45 Singles

RX+-Strict Ring Dips, Strict Pull Ups

RX -Kipping Pull Ups

50-59 -Jumping Pulll Ups, Parallette Dips

60+ -Ring Rows, Parl Dips, 30 Singles

Basics-5 min AMRAP, Ring Rows, Parl Dips, 30 JR
DESCRIPTION

* Today’s workout will center around upper body gymnastics movements

RING DIP

* Full range of motion for the ring dip is:

* Shoulders below the elbows in the bottom

* Elbows reach full lockout at the top

* If you are unable to do ring dips consider using a band, parallettes or boxes to perform the dips

PULL-UP

* Full range of motion for the pull-up is:

* Chin above the bar at the top

* Elbows reach full lockout at the bottom

* Scales include Jumping Pull Ups, Banded Pull Ups or Ring Rows

DOUBLE UNDERS

* Choose a number that can ideally be completed unbroken every round

AFTER PARTY

21-18-15-12-9 KBS WSU (Time)

21-18-15-12-9:

Kettlebell Swings

Weighted Sit Ups

RX-53/35