Workout
“Elizabeth”
21-15-9
Power clean (135/95)
Ring dips – strict or kipping
*12 min time cap*
Skill Work
“Goat Work”
EMOM x 12-14
Odd min – Gymnastics/unweighted movement
Even min – Weighted movement
**One thing to point out is that this workout specifies ‘ring dips’, which is something that might not have been specified in the past. On all those dip days, if you’ve stuck with the Matador, you might be thinking twice about your choice of equipment. Fear not! You can *still* use the Matador today, if you want. But Rx is ring dips.
Then you’ll get in some skill workout post benchmark WOD. You choose! Maybe it’s double unders (under gymnastics) or dball to shoulder (weighted) or pistols (gymnastics) or Turkish Get Ups (weighted) or inversions/handstands (gymnastics) or wall balls (weighted) to name a few. This is built in time to work on a weakness, not do fun shit. That’s for open gym 😉
Compare to 12/18/20
Click here to compare to 8/2/19, which also includes a link to pictures from 11/27/18, 2/22/18, and 6/12/17.