Wednesday 8/16/17 - Pull Push Press Pull

August 16, 2017

 

MAIN WOD

W: 12:00 EMOM alt.

a) 8 Half Kneeling Press/Side

b) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

c) 3 x 0:05 Passive Hang + 0:05 Retracted Hang

 

M-1: 15:00 Pullup Volume Accumulation

 

1) Strict Chest-to-Bar Pullup

2) Strict Pullup

3) Pullup Negative

4) Piked Assisted Pullup

5) Ring Row

 

M-2: 20:00 AMRAP

10 Single Arm Dumbbell Push Press, left arm

10 Single Arm Dumbbell Push Press, right arm

500m Row

 

FITNESS CLASS

F-1: 15:00 Pullup Work

  • Learn Hollow Superman

  • Practice Kipping/Banded Pullups

  • Learn Pullup Negatives

 

F-2: 20:00 AMRAP

10 Single Arm Dumbbell Push Press, left arm

10 Single Arm Dumbbell Push Press, right arm

500m Row

 

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