July 29, 2022

July 29, 2022

7/29/22

Gymnastics
Metcon (AMRAP – Reps)
3 Rounds

1:00 Max Rep Ring Rows
:30 Rest
1:00 Max Strict Ring Dips
:30 Rest

-Ring Row: use a difficult that allows for a set of 15+ to start.

-Ring Dip: must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups.

-Goal is the same or more reps than 2 weeks ago with less rest between sets.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes

50′ HS Walk
20 Double DB/KB Deadlifts 70s/50s

Feel: Muscle Overload
Pacing: Sustain

Extra Work
Metcon
4 Rounds

1:00 Backwards Facing Sled Drag, moderate- heavy

Rest 2:00

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