WOD:
A. Pull-up Training:
1 minute max rope climbs or rope ills to standing or axe KBS at medium to heavy weight
rest 2 minutes
1 minute max muscle-ups or chest to bar pull-ups or pull-ups or banded/jumping pull-ups or ring rows
rest 2 minutes
Repeat 1 more time for a total of 2 rounds of pull-up training
B. Sprint Rounds: 3 minute AMRAP of
300m row
5 burpee pull-ups RX+ 5 burpee muscle-ups
Max reps KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg)
rest 3 minutes
Repeat 2 more times for a total of 3 rounds. Score = total KBS from all 3 rounds
C. Grip Development:
100m palming weight plate carry
200m KB farmers carry
10/7 finger tip push-ups
(complete 2 rounds if able)
CFHSV Running & Endurance WOD:
Sprint 200m, rest 1 minute x 2
Sprint 400m, rest 2 minutes x 2
Sprint 800m, rest 4 minutes
Sprint 400m, rest 2 minutes
Sprint 200m
meet at CFHSV at 8am
REMINDER: Advanced Gymnastics Workshop today at 11am!!
Aaron! Nice pic bro!
Looking strong Aaron! 🙂
Aaron! You and that beard are being the reason!
A-A-Ron doin the dang thang…Lookin strong!
There u go
AP is the man!!
#bethereason
OG