WOD 11/24/19
A3: 3 Rounds of:
Row 250M Sprint (5/3)
@90% Hard Pace (Not Sustainable); Rest 3.5 Minutes between rounds
.
B1: Bench Press (12/12/12/12)
Superset with B2
B2: Pendlay Row (12/12/12/12)
Building slightly each set @2121; Rest 60 Seconds Before
.
C: Weighted Dip (5/5/5/5)
.
D: Pull-ups (See below for details)
Level 1= Current level: 0 Pull Ups-
5 Rounds of: 15 Seconds Active Hang + 5 Ring Rows @21X2; Rest 30-60 Seconds
5 Rounds of: 15 Seconds Active Hang + 5 Ring Rows @21X2; Rest 30-60 Seconds
Level 2= Current level: 1 Strict Pull Ups-
Tabata- Kipping Swing (mix in some kipping pull ups if possible)
Tabata- Kipping Swing (mix in some kipping pull ups if possible)
Level 3= Current level: 5 Strict Pull Ups-
3 Sets of Max Butterfly or kipping pull ups
Level 4= Current level: 10 Strict/40 Kip Pull Ups-
60 Pull Ups For Time
