3 Upper Strength WODS : WK of NOV16

Strength

3 Upper Body workouts for you . . .

DAY ONE

A:
E2M10M
5 Strict HSPU
5 Strict C2B Pull-ups

B:
E2M10M
5 Bench Press
5 KB BO Row (ea arm)

C:
6min EMOM
3 Dips (ring or matador AAHAP)
6 Ring Rows (horiz as poss)



DAY TWO

A.
10min EMOM
odds: 8 DB Bench Press
evens: 3 chin ups (C2B hold 3sec)

B.
10min EMOM
odds: 8 alternating DB neutral grip strict press in a L-sit (top-to-top, meaning start with both DBs overhead and alternate returning overhead),
evens: 6 tempo ring rows (2/2/2/2)

C.
3 Giant Sets
2 Conan's (start piked off a box in handstand, walk around the box clockwise, then counterclockwise)
5 Strict Ring Dips
10 Pull-ups (strict, banded if needed)


DAY THREE

A.
E2M10M
5 Strict Ring Dips (AHAP) + 8 Ring Rows

B.
E2M14M
7x2 Banded Strict Press @ 60% (+ band resistance)
7x2 Explosive Strict Pull-ups

C.
3 sets, 60 sec rest
12 Ring Push-ups (weighted if poss)
8 1-arm DB Bent Over Rows (L then R, AHAP)