Friday October 26, 2018 - Pull Forrest, Pull!

October 26, 2018

 

Warmup

4 Sets:

25ft Controlled Bear Crawl

8 KB WoodChop Per Side

4 Burpee

 

M1) Deadlift

 

6 Sets: 5 Reps @75% of Heavy 3 Rep w/5 Sec Eccentric Lower

 

M2) Upper Body Pull

 

12 Min Running Clock / For Quality Not Rounds

 

Option A:

3 Strict Pull up

Rest :10

4 TTB

Rest ;10

4 C2B

Rest :10

 

Option B:

3 Pull up Negative

Rest :10

4 K2E

Rest :10

4 Pull up

Rest ;10

 

Option C:

:20 Single Arm Ring Row Hold Per side

Rest :10

5 Ring Row

Rest :10

 

M3) 8 Min AMRAP

 

Option A:

8 KB SDHP 70/53

8 Rus KB Swing

8 Stationary Goblet Lunge

 

Option B:

53/35

 

Option C:

35/25

 

Extra Credit

 

3 Sets:

:20 Chin Above Bar Hold or Chin up negative

10 Bent Over DB Row

10 Ring Push or HRPU

 

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