Tuesday October 29, 2024

Warmup

1:30 bike/row

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded pull downs

Then, 2 rounds of

5 No Pushup Burpees

10/Arm DB OH Press

3 Negative Pullups

Mobility

Child’s pose 1:00

Skill/Strength

Bench Press 4x2

WOD

AMRAP 6:

3 strict pullups

5 strict presses

7 burpees over the bar

Rest 3 minutes

AMRAP 9:

8 pullups

10 shoulder to overhead

12 burpees over the bar

Your score is the total reps accomplished in both parts.

F:  jumping pullups (part 1); ring rows (part 2); light barbell; regular burpees

P1:  95/65

P2:  75/55

C:  bar muscle ups (part 1); chest to bar pullups (part 2); 115/75