The calm before the storm…
I will be emailing the WOOCEU II out tonight, as well as posting it on the blog. You should have all the necessary equipment to complete the tasks.
1a) 5X5 Weighted Ring Dips – heaviest possible, rest 60 sec.
1b) 5X5 Tempo Deadlifts (see notes) – medium/heavy but PERFECT, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
2) 5X5 UB (or as many as possible) Muscle-Ups – rest 2 minutes.
Notes: For those with more than 5 UB, go to a max effort set -1 on first set, then try to maintain 5s through the final 4.
5x500m Row – all out, rest 1:1 (pace actively between sets)