Tuesday October 2

October 1st, 2018
by:

Specialty

Yoga at 7:30pm

Strength / Skillwork

Max effort 2k Row

WOD

– No measure –
Perform 4 rounds of:
– 5 Wall Walks (go slow and try to really get fully vertical)
– 10 Hip/Back Extensions w/ wt.
– 5 Weighted Pull-ups
– 10 Hanging Windshield Wipers or progression thereof

Do record wt. on heaviest set of weighted pull-ups. If you can’t do a pull-up, then work on strict banded pull-ups and fight to really get chin over bar and descending sllloooowly.

JimFPullUp

Elements

4 Rounds
:45 On / :15 Off – Alt. exercise each interval
– Bear crawl (post to post = 2 reps)
– Shuttle run (post to post = 1 rep)
– Step ups 20″ / 16″
– Burpees (ea. = 2 reps)