WARM-UP
1 ROUND
1:30 Bike
15 Straight Arm Banded Lat Pull Downs
6/6 Single Arm Ring Row
6 Push-Up Negatives w/:03 Descent (option to use knees for assistance when pressing back up)
1 ROUND
1:00 Bike
15 Banded Below the Chin Pull Downs* (seated)
12 Ring Rows
6 Knee Push-Ups
*In a seated position, grab the band shoulder width and pull the elbows back and down until the band reaches right below the chin.
1 ROUND
:30 Bike
5 Pull-Up Negatives w/:03 Descent
:15 Dead Bar Hang
6 Push-Ups (can continue to use knees for assistance)
STRENGTH
ON A 10:00 RUNNING CLOCK…
3 Sets
Pull-Up Options…pick one!
Max Weighted Pull-Ups
Max Strict Pull-Ups
Max Banded Strict Pull-Ups
WOD
AMRAP 17
15/12 Cal Bike
20 Pull-Ups
15/12 Cal Bike
20 Hand Release Push-ups
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