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
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8