WOD= NOT for time With constant motion and slowly:
-21 single-arm dumbbell rows, each arm *
-9 ring dips (deep and strict)
-30 squats
-15 single-arm dumbbell rows, each arm
-12 ring dips
-30 squats
-9 single-arm dumbbell rows, each arm
-15 ring dips
-30 squats
Men: 50-lb. dumbbell Women: 35-lb. dumbbell
BACK SQUAT
5 X 5
PUSH PRESS
5 X 3
WEIGHTED PULL-UP
5 X 3
This is week 8 of our current strength program! Take a look at your notes from last week for your working weights today. As long as you were successful on all 5 sets of each movement, add weight! If you’ve missed a session or two, no worries. See where you stand compared to your numbers 8 weeks ago!
Tabata Something Else
-Tabata pull-ups (strict recommended)
-Tabata push-ups
-Tabata hollow rocks
-Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.