Wednesday
Warm-up
Warm-up
3 SETS (7:00 HARD CAP)
200m Run
7 Up-Downs
7 Barbell Deadlifts
7 Jumping Kip Swings
7 Banded Pull Aparts
200m Run
7 Up-Downs
7 Barbell Deadlifts
7 Jumping Kip Swings
7 Banded Pull Aparts
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups
*Rest as needed b/t movements.
(No Measure)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
5:00 Foam Roll Lats + Glutes
(No Measure)
