Fitness A) Based on Pull Ups: Level 0 & 1: 3 – 4 Sets: Assisted Pull Ups x 6 – 8 @20X1 Plank on hands x 30 – 120s Level 2 without Kipping Pull Ups: Practise Level 2 with Kipping Pull Ups: As Performance B) For time: 400m Run 30 Overhead Backward Lunge (30/20kg) 400m Run 25 Overhead Backward Lunge (30/20kg) 400m Run 20 Overhead Backward Lunge (30/20kg) | Performance A) Kipping Pull Ups: Ninja: 5 x 15 reps Excellent: 6 x 12 reps Very Good: 7 x 9 reps Good: 8 x 6 reps 1 mins rest between sets B) For time: 500m Row 21 Power Snatch (42.5/30kg) 500m Row 15 Power Snatch (42.5/30kg) 500m Row 9 Power Snatch (42.5/30kg) |
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.
|