Wednesday 2 July 2014

Wednesday 2 July 2014

IMG_0790

 

Beginners

Superset

  • Band Assisted Pull Ups 5 x 8
  • Turkish Get Ups 5 x 2,2 Left,Right
  • Every 3 Minutes

Superset

  • Butterfly Sit Ups 5 x 15
  • Pendlay Row 5 x 7
  • Every 3 Minutes

WOD

15 Minute AMRAP

10 Ring Rows

10 Sit Ups

10 Tire Jumps

 

Beast Mode

Strength

Superset

  • L Hang Pull Ups 5 x 5 (or 8 Strict)
  • Turkish Get Ups 5 x 1,1 Left,Right
  • Every 3 Minutes

Superset

  • Pendlay Row 5 x 7
  • GHD Sit Ups 5 x 20 (10)
Supplemental Strength
  • High Row 5 x 7
  • Single Arm Row 5 x 7

 

WOD

3 Rounds

20 Pull Ups

30 Sit Ups

20 Box Jumps 24/20

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