1.) Every 2 minutes for 10 minutes 3 Strict Press @ approx 80% / 10 Dumbball Bent Over Row, add load each round
2.) Tsunami
With Partner, alternate reps as you wish:
200 Double Unders
150 Front Rack Lunge 115/85lb
100 Pull-ups
50 cal Assault Bike
*3.) Front Squat 5-3-3-2-1-1-1, rest no longer than 3 minutes
Note: start @ approx 60% working to establish 1RM
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
2.) Tsunami
With Partner, alternate reps as you wish:
200 Double Unders
150 Front Rack Lunge 115/85lb
100 Pull-ups
50 cal Assault Bike
*3.) Front Squat 5-3-3-2-1-1-1, rest no longer than 3 minutes
Note: start @ approx 60% working to establish 1RM
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
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Pauly VanderKelen
11:00 Solo (Divided the reps by 2)
145# strict press / Bent Over Row with 45# dumbbells / Braaaaaaaap from 12/26/17 complete in 11:02 with an extra round of 6 thrown in accidentally / 25 ring MUs complete in sets of 4s and 3s / 3 strict MUs (1 while wearing all my snow gear XD)
0
0
Theresa Rosenquist
HomeWOD
3 R (N4T): 250m SkiErg/25 GH-HE/25 AMSU/10 Pullups/10 Ring Pushups -> MWOD knee therapy.
3
0