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