Saturday – January 24

Cash-in:
4 rounds –
Weighted chin-ups
Weighted dips
Rest 2 minutes

WOD:
8minute AMRAP:
7 kettlebell thrusters (go for light and fast)
6 box jumps
5 burpees

Cash-out:
3 rounds:
Max pullups
Max push-ups
Rest 3 minutes between sets

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4 comments

  1. cash-in:
    pull-ups with 4 kg: 6,6,5,5
    ring dips: 6,5,5,5

    wod: 8 rounds with 20 kg bell, alternating hands.

    cash-out:
    pull-ups: 8,7,7
    push-ups: 20,16,14

  2. Weighted chin-ups 6.5kg = 5/7/6/
    Weighted dips 6.5kg = 8/8/9/

    WOD with 16kg alternating hands = 6 rounds

    Max pullups = 12/10/8
    Max push-ups = 34/25/26

  3. chinups 16kg=7,5,5,3
    ringdips 16kg=4,3,3,1

    wod:
    16 kg kb altern. Hands, box 60cm = 6 rounds

    cash out 1 round:
    pullups= 15
    pushups=29

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