Tuesday Mar 22

Pulling Kinda day

Warm Up

3 min on C2 – Increasing intensity every min

 

Mobility

  • Lats
  • 10 Wall Slides with Roller

 

Specific

 

2 Sets

 

10 Scap Pull ups

10 Kip Swings

10 Bottom-Up KB Press

10m Bottom-Up KB Walk

Strength

3 Sets

2 Rounds

9-3 Muscle ups (Ring or Bar)

12/10 Cal Ski/Row

Rest 2 min b.w Sets

 

SC

9-6 CTB/Pull ups

12/10 Cal Ski/Row

Workout

RX

4 x 3 min AMRAP

 20 Sit ups

10 Dual DB Clean and Jerk 22.5/15

Max Burpees Box Jump Over 24/20”

Rest 1 min between AMRAP’s

 

Score – Number of Burpees

RX+

Heavy Sand Bag Over Shoulder

SC

DB – 15/12.5

Fit

DB – 12.5/10

Box Step overs

Extras

Movement Conditioning

Max Time L-sit Hold

50m Farmers Carry

3 Wall Walks

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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