Fitness A) Based on Pull Ups: Level 0, 1 & 2: 3 – 4 Sets: Strict Pull Up x 6 – 8 @20X1 (Self assisted or negatives as necessary) Level 3+: Build to a 3RM weighted Pull Up Hollow Body Hold x 30 – 60s B) 2 Rounds: In 2 mins: 15 Deadlifts (100/70kg) 15 T2B Max Calorie Row in remaining time Rest 2 mins In 2 mins: 15 Deadlifts (100/70kg) 15 T2B Max Calorie Assault Bike in remaining time. Rest 2 mins Goal is consistency. | Performance A) Build to a 3RM weighted Pull Up 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.
|