Tuesday Pull Up Practice: Beginner - 3 x 8-12 Banded Pull Ups (if you get to 12, decrease assistance) Accumulate 30-50 Ring Rows, parallel to the floor Accumulate 30-50 Banded Face Pulls Intermediate - 1-5 Strict Pull Ups EMOM x 5-8 6 min Kipping Pull Up practice Accumulate 30-50 Hollow Rocks Advanced - 5 Strict Pull Ups EMOM x 5-8 min 15 sec AMRAP Kipping Pull Ups EMOM x 4 Accumulate 30-50 False-Grip Ring Rows w/ Feet on Box Banded Deadlift: 8 x 2-4 reps at 50-70%, try to add 5-10 pounds from last time Hang Clean: Beginner - Hang Clean Practice for skill and speed under the bar Intermediate - 5-5-3-3-1-1-1-1 building heavy Advanced - 10 x 2 at 75-85% WOD: 12-10-8-6-4 Front Squat (from ground) - 185/125 Burpees Over Bar
Posted on: Tue, 02 Sep 2014 03:47:40 +0000
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