Durability
1/2 Kneeling Bottoms Up KB Press
3 sets of 6 to 8 reps per side
Skill/Strength
Double DB Row + Pause
5 sets of 6 to 8 Reps
WOD
20 min AMRAP
15 Floor Press (80/60) Rx+ 115/75
15 Kipping Pull-Ups (Rx+ DB Kipping Pull-Ups 35/20)
30 DB Anchored MB Sit-Ups (20/15)
Notes – Floor press is slightly heavier than last week so increase if necessary. Always remember, worst case scenario for this movement is really bad so keep your focus and stay safe. Rx+ DB Kipping Pull-Ups requires that you squeeze a DB b/w your legs, crossing the legs helps a lot as does pants. All athlete must hold their MB against their upper chest during all portions of the AbMat sit-up. Reaching the MB away from your upper chest during the movement is not allow for Rx reps and simply a sign that you need to lower the MB weight or slow down.
Scores from Monday
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