Fitness A) 3 – 4 sets: Level 0: Ring Row x 8 – 10 @20X1 Level 1: Pull Up Negatives x 8 – 10 @30A1 Level 2: Pull Up x 4 – 6 @20X1 Single Arm KB Front Rack Carry x 60ft each arm B) 4 RFT: 21 American Swing (32/24kg) 15 Overhead Squat (42.5/30kg) 9 Burpee Bar Hops Rest 1 min | Performance A) Strict Bodyweight Pull Up @20X1 – 1 mins rest between sets. Choose the appropriate scheme for you. Ninja: 5 x 10 reps Excellent 6 x 8 reps Very Good: 7 x 6 reps Good: 8 x 4 reps B) As Fitness |
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.
|