WOD 04.07.17

PERFORMANCE

STRENGTH

Not for time:

18 Strict HSPU

18 Supinated Ring Rows (Slow & Controlled)

Rest 1 min

15 Strict HSPU

15 Supinated Ring Rows

Rest 45sec

12 Strict HSPU

12 Supinated Ring Rows

Rest 30sec

9 Strict HSPU

9 Supinated Ring Rows

*Scale as Needed/ use bumpers to reduce range of motion.

 

CONDITIONING

AMRAP10

1 Rope Climb

3 Clean & Jerks 135/95

5 Burpees

FITNESS

 STRENGTH

Not for time:

18 L-seated Strict Press 25/15

18 Ring Rows (Slow & Controlled)

Rest 1 min

15 L-seated Strict Pres

15 Ring Rows

Rest 45sec

12 L-seated Strict Press

12 Ring Rows

Rest 30sec

9 L-seated Strict Press

9 Ring Rows

 

 

 

CONDITIONING

AMRAP10

100m Stiff Leg Row

3 Hang Power Clean & Jerks (Use DB or BB)

5 Burpees