Double 14s

Nick | 10/26/2016 | 2

That’ll be a 14 minute EMOM for strength work followed by a 14 minute AMRAP for conditioning.

The EMOM will give us some time to focus  on gymnastic strength.  If muscle ups are on your bucket list, doing the ring rows with a strong and proper false grip can help get you there.

The WOD has a little dumbell complex in it.  We’re calling them “DB back makers” and doing a few of them well will show you why.  They start with a push up to your dumbells followed by a row with each arm.  Once that’s done, we finish by getting our feet back underneath us (like a burpee) and deadlifting the dumbells back to a standing position.

STR:

EMOM 14
a) 5-10 False grip ring rows
b) 5 HSPU
:30 seconds of hard work

WOD:

AMRAP 14
200m row
10 Lateral jumps over rower
5  DB back makers
10 Lateral jumps over rower