WOD 12/27/19
A2: 3 RFQ of:
10 Calories Air Bike
10 Banded Monster Walk Forward/Backward/Left/Right/
30 Seconds Ring FLR
10 Calories Air Bike
10 Banded Monster Walk Forward/Backward/Left/Right/
30 Seconds Ring FLR
.
B: Back Squat (5/5/5/5/5/5/5 @80%)
.
C: Pull-ups (See below for details)
Level 1= Current level: 0 Pull Ups-
5 Sets of 15 Seconds Active Hange; 45 Seconds Rest Between Rounds + 10 Challenging Ring Rows
5 Sets of 15 Seconds Active Hange; 45 Seconds Rest Between Rounds + 10 Challenging Ring Rows
Level 2= Current level: 1 Strict Pull Ups-
Tabata- Hollow Rocks
or
if your Kipping Pull Up is solid sub with Tabata Kipping Pull Up
Level 3= Current level: 5 Strict Pull Ups-
3 Sets of Max UB Butterfly or Kipping Pull Ups; Rest 2 Minutes between sets
Level 4= Current level: 10 Strict/20 Kip Pull Ups-
5X5 Weighted Pull Up @21X1; Rest 60-90 Seconds Between sets Goal is to go heavier than last time
Level 5= Current level: 40 UB Butterfly-
5X5 Weighted Pull Up @21X1; Rest 60-90 Seconds Between sets
Goal is to go heavier than last time
.
D2: 10.05=
5 RFT of:
8 G2OH (95/65#)
10 Bar Facing Burpee
5 RFT of:
8 G2OH (95/65#)
10 Bar Facing Burpee
