*30 Ring Muscle Ups for time:
-Every time you come off the rings, 200m penalty lap
#ForgedByFerrara
Tag: dumbbell
Kay
“I will prepare and some day my chance will come.” -Abe Lincoln
15 min amrap:
21 ab-mat situps
14 one arm dumbbell push jerks (7 each arm, 50 lbs)
#ForgedByFerrara
Chico
“Give me six hours to chop down a tree and I will spend four sharpening the axe.” -Abe Lincoln
27-21-15-9
Dumbbell Bench Press 50 lbs
Chest to Bar Pullups
#ForgedByFerrara
Moscow Mule
“You have to go into the jungle, find the lion, and spit in his face…then shoot him. You guys are not good enough to win on talent alone…you have to want it.” -Herbie Brooks
20 Min Amrap:
*500m Ski Erg
*10 Dumbbell Hang Clean and Jerks (50 lbs)
(*Increase Ski Erg by 100m every round and increase Dumbbell Hang Clean and Jerks by 2 every round)
-Alternate hands half way through each set of dumbbell
Round 1- 500m, 10
Round 2- 600m, 12
Round 3- 700m, 14
Etc…
#ForgedByFerrara
