Focus:
P1- 0 Pullups
8 Struggle Ups Struggle Downs. Begin hanging on the bar. Pull yourself up as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once your chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension. Attempt to do so for a 10 count (10 second lower).
P2- 1 Pullup
As many strict pull ups as possible in 4 minutes
P3- 5 Pullups
Same as Week 5 Try to beat score
P4- 10/7 Pullups
Tabata hollow rock/hold, 5 minutes butterfly work
P5- 15/10 Pullups
Accumulate 75 challenging (parallel body) ring rows. 1 minute hollow hold any time you break
WOD:
3 Rounds
30 Backs Squats 165/115lbs
30 Push Ups
Rest 2mins
Accessories:
100s
TKEs
Banded Tri Push Downs
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