SKILL WORK: Ring Dips
EMOM 6 Mins straight set of ring dips
WEIGHTLIFTING: Bench Press
E2MOM 8 MINS 6 bench press at 75% )
WOD: AMRAMP in 15 Minutes (rounds and reps)
9 Push-ups
12 American Kettlebell Swings 32/24kg
15 Box Jumps 24/20
Today’s WOD features push-ups, kettlebell swings and box jumps. 15 minutes is on the longer side so you will want to settle in to a pace that you can sustain for the duration of the workout. If you aren’t quite ready for strict push-ups from your toes, choose a scaling option that is as challenging as possible for your current strength level.
You should be able to get your kettlebell swings done in 2 sets at the beginning of the workout. The rep count for the swings is low and because this is an AMRAP, today would be a great opportunity to bump up your kettlebell weight if you’ve been thinking about moving up.
Pick a box that you can successfully jump up (not step up to) to if you cannot rx the box jump.