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TUESDAY – 1.13.2015

12
Jan

TUESDAY – 1.13.2015

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alainia

 

WARM UP
3 Rounds
10 PVC Good Mornings
10 Back Extensions
10 PVC OH Squats

STRENGTH
Bent Over Barbell Rows
5 x 6 (1 sec pause) 95/135
This is for quality not speed

WOD
10 Min EMOM
5 Dead Lift 155/225

– 1 Min Rest –

10 Min EMOM
10 Sit Ups

– 1 Min Rest –

10 Min EMOM
150 M Row

L2
135/205

L3
115/185/scaled

Pull Up Pro.
Tabata kipping pull ups (4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds. Count only lowest score.

Or

Accumulate 25 challenging ring rows. If you can string together 10 or more, they are not challenging enough. Make them more challenging by moving your body more parallel with the floor

 

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