Strength Pull-ups 5X Max Reps Weighted/Strict/Smaller band than usual rest 90 Seconds between efforts then 2X X close grip chin up 20 second rest X wide grip (pull the bar behind your neck if you have the mobility) 20 second rest X normal grip kipping 20 second rest (X = whatever rep scheme is challenging to you)

Wod 3X 60 Doubles 40 Wallballs 20/14 20 Med-ball sit-ups 20/14

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike