October 15, 2014


EMOM for 10 Minutes

[odd] :30 Seconds of Ring Dips followed by :30 Seconds of Double Unders
[even] 1 Minute Rest

Take about 30 seconds to perform as many ring dips as you can in that time.  They don’t need to be an unbroken set but try to stick close to a number you can perform for 5 rounds.  Singles with short rest are fine if that is all you can do! If you aren’t ready or comfortable with the rings you can perform them with a band, on the parallel bars or drop down and do a set of push-ups.  Jump right into double unders for 30 seconds.   It’s okay if you bleed over into the rest minute but be sure to leave some time for yourself to recover.


5 Rounds for Time
10 Thrusters 95/65lbs
30 Ab mat Sit-ups

Workout notes: Scale this workout to a weight you can perform the thrusters in at least a couple of sets. Thrusters seem to get exponentially harder for every rep so breaking up the sets is totally appropriate as you get fatigued.  Remember to keep your elbows up and your torso vertical for every rep.

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