Wednesday 8/16/17 - Pull Push Press Pull

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
Tags: