REPETITIVE EFFORT UPPER, 2 AMRAP 8s & UPPER ACCESSORY WORK

A) Strength:

Every 3:30 x 4:

9 Inverted Rows (supinated grip)
7 Bar Dips or DB Bench Press
5 Ultra Wide Grip Strict Pull-ups (Band Assisted if needed)

B) WOD:

AMRAP 8:

1 Rope Climbs
30/20 Push-ups (S = Box Push-ups)
60 Double Unders (S = DU Attempts, Single Unders)

– Rest 2:00 –

AMRAP 8:

1 Rope Climb
20 Air Squats
200 Meter Run

Rope Climb Scaling:
1. 3 Seated RCs per Rope Climb
2. 5 Strict Pull-ups per RC
3. 5 Band Assisted Pull-ups per RC
4. 10 Ring Rows per Rope Climb

Rx+ = Legless Rope Climbs, 15/10 HSPUs/round in place of Push-ups & 20 Alt. Pistols in place of Air Squats

C) Upper Accessory Work:

2 Options:

1) 6:00 of Sledpull Rows + 30 Banded Pushdowns

– OR – 

2) Superset of:

1a) Barbell Curls (3 x 15). Rest 10s
1b) DB Rollback Tricep Extensions (3 x 12-15). Rest 10s

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