Call Us: (919) 907-1233

WOD for 111918

19
Nov

WOD for 111918

Skill: Kipping

 

Strength: Push Press (Tempo)

5 x 3 @ (31X1)

Tempo: Decent (3), Pause at bottom (1), Ascent (Fast), Pause at top (1)

*Medium Weight*

 

Metcon:

For time

3 rounds

6 Pull-ups

9 DB STO

15 DUs

– 1 min rest –

2 rounds

12 Pull-ups

15 DB STO

30 DUs

– 1 min rest –

1 round

18 Pull-ups

21 DB STO

60 DUs

 

L1: 70/50, CTB, Unbroken DUs

L2: 50/35, Pull-ups, DUs

L3: 35/20, Jumping or assisted pull-ups, 1/2 attempts & singles

L4: 25/15, Ring rows, Penguin taps

Leave a Reply