Fitness A) EMOM 10 mins: Odds: 5 – 10 Strict Pull Ups @20X1 Evens: 30s Hollow Body Hold Scale PUs to Self Assisted Negatives @30A1 B) For time: 400m Run 20 Front Squats (40/30kg) 400m Run 20 Box Jumps (30/24”) 400m Run 20 Front Rack Forward Lunges (40/30kg) 400m Run | Performance A) Kipping Pull Ups EMOM 10 mins: Ninja: 15 reps Excellent: 12 reps Very Good: 9 reps Good: 6 reps B) For time: 400m Run 20 DB Hang Squat Cleans (2 x 22.5/15kg) 400m Run 20 DB Power Cleans (2 x 22.5/15kg) 400m Run 20 DB Forward Lunges (2 x 22.5/15kg) 400m Run |
0 Comments
Leave a Reply. |
Archives
February 2019
CategoriesTo see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.
|