WOD 25.07.17

PERFORMANCE

STRENGTH

 5 x 5 Weighted Strict Pullups*

Rest 60s between sets.

*Choose Weight, you can use a WB, DB or KB between your feet. If you cannot perform, more than 3 Strict Pulls unbroken do not use weight.

 

CONDITIONING

4 Rounds

AMRAP3

9 Russian KB Swings 60/45

9 Sumo Deadlift High Pulls 75/45

9 Pullups  

Rest 1 Min

FITNESS

STRENGTH

 5 x 3 Negative Pullups*

Rest 60 seconds between sets.

*Use a plyometric box to hang from the bar with your chin over it, and then descend during 3 secondos until you fully extend your arms. 

 

CONDITIONING

4 Rounds 

AMRAP3

9 KB Swings 25/15

9 KB Sumo Deadlifts High Pulls 25/15

9 Ring Rows

Rest 1 Min