Fitness A) Strict Pull Ups & Dips/Press Ups Level 0: 3 sets of 5 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) 4 RFT: 12 Push Press (42.5/30kg) 12/12 DB Hang Snatch (22.5/15kg) 36 Air Squats | 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 2-4 Partner/Self-Assisted Muscle Ups Level 5: 5 sets of 1-3 Strict Muscle Ups B) 4 RFT: 12 HSPU * 12 Hang Power Snatch (42.5/30kg) 48 Air Squats *Scale to maximum of Abmat plus 10kg plate or substitute Push Press at Snatch weight |
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February 2019
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