12/13/13 ME Upper Body

Start off with max effort weighted dips. Perform 7 sets of 1 rep working up to a heavy single.

Rest 5-10 minutes and then complete 5 rounds for time of the following:

8 ring rows
6 ring push ups
4 forward rolls (somersault)

(If you don’t have rings you can use a bar set up in a rack and regular push ups)

Post results to comments!! Good luck!

Coach C

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4 thoughts on “12/13/13 ME Upper Body

  1. Jarrod L.

    b.w. 248 115 lbs of plates for dips final rep….3:20 for routine

  2. Nice work Jared! I hit 100 on dips for the last two sets. I got 3:50 on the met con…it was tougher than I thought. I definitely found some weaknesses I need to work on!

  3. Chris O

    B.W. 268 70lbs of plates for dips …….3:14 for routine

  4. Daniel

    BW-195 180lbs plates for max dip.
    Metcon 3:27

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