WOD 05.03.19

PERFORMANCE

STRENGTH

3 SETS FQ

20 Alternated KB/DB Plank Drags

10 Single Arm DB/KB Tempo Bench Press (2.1.2) x Each Arm

5 Tempo Strict Pullups (4.1.1)

Rest 2:00

*Perform as heavy as possible.


CONDITIONING

Teams of 2

AMRAP20

5 HSPU

5 Pullups

20 Double Unders

*Alternating full rounds. Score is total rounds completed.


FITNESS

BUILD

5 SETS FQ

5 Barbell Strict Press (Climbing weight)  

5 Banded Strict Pullups*

Rest 1:30

*Descend as slow as possible




BURN

4 ROUNDS OF:

AMRAP4

5 Renegade Pushups  

100m Row*

REST 1 MIN

*Increase 100m row each new AMRAP.