Fitness A) Strict Pull Ups & Dips/Press Ups Level 0: 3 sets of 5-10 Scapula Pull Ups, 10 Ring Rows & 10 Box Press Ups Level 1: 4 sets of 2-4 Pull Up Negs (3 secs) & 10 Box Press Ups Level 2: 5 sets of 3-5 Pull Up Negs (3 secs) & 3-5 Press Ups Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips B) 5 RFT: 15 American Swings (24/16kg) 12 Box Jumps (24/20”) 9 DB Push Press each arm (22.5/15kg) | Performance A) Strict Pull Ups & Dips/Muscle Ups Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips Level 4: 5 sets of 3-6 Pull Ups, 3 Ring Transitions & 3-5 Ring Dips Level 5: 6 sets of 1-3 Strict Muscle Ups B) 5 RFT: 7 Power Clean & Push Jerk (70/50kg) 12 Box Jumps (24/20”) |
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February 2019
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