Wednesday, September 21, 2022

BUILT Program

Strength

Ring Dip:

Complete in order:

  - 10 Push-ups

  - 2 Rounds - 10s Ring Support Hold

  - 3 - 5 Ring Dip Negatives

  - 1 Set of Ring Dips

Handstand Push-ups

Complete in order:

  - 20 Handstand Hold

  - 3 - 5 Handstand Negatives

  - 3 - 5 Handstand Push-ups

Stimulus: Prep for WOD / Stamina

Conditioning

Gymnastic Pressing RE-TEST

"The Grind Side"

AMRAP 16

Climb the ladder

2 Handstand Push-up OR DB Push Press + 2 Reps / Round

8 Box Jump-overs (24/20)

2 Ring Dips OR Push-ups + 2 Reps / Round

8 Box Jump-overs

*Add 2 reps to HSPU and Dip each round, do not add reps to the box jump overs

Target: If you know your score from Aug. 16 see if you've improved since then

Otherwise target = round of 10 HSPU/Dips, up to Round of 14