Thursday 7/26/18

Throwback Thursday: James on a July 2015 afternoon!

Bodyweight Strength

12 Mins. for Strict Pull-Up Progressions

A) Scap Pull-Ups (active hang shrugs)
Beginner: 2 sets of 8-12 (rest as needed)
Advanced: 3 sets of 15-20 (rest as needed)

B) Tempo Strict Pull-Ups or Toe-Assisted Pull-Ups
3 sets of 3-4 reps (rest as needed)
Strict: 4 seconds each at top and descent
Toe-Assisted: 4 seconds each in ascent, top, and descent


“Speed Boat”

For Total Calories:

10 Rounds of:
:45 Max Calorie Row
1:30 Rest

Set machine to count down from :45 each interval. Record # calories for each round, and total as your score.

NOTE: With a 1:2 work/rest ratio your efforts on each row should be ALL-OUT!

Categories: WOD

Previous Post:


Next Post: