Workout of the Day: Thursday, 29-September-2022
Warm-up
Strict Pull-ups (Max reps)
8 min EMOM
2 Strict Pullups
use extra weight if needed and Make it HARD
then
2 Strict Pullups
use extra weight if needed and Make it HARD
then
Metcon (AMRAP – Reps)
8 min EOMOM
5-15 Kipping or Butterfly pullups if you have them
if not practice the basic kip
5-15 Kipping or Butterfly pullups if you have them
if not practice the basic kip
Metcon (Time)
Partner WOD
12 Rounds
15/12 cal Row
6 BBJO
Alternat Rounds
6 rounds each
should be between 60-90 sec
12 Rounds
15/12 cal Row
6 BBJO
Alternat Rounds
6 rounds each
should be between 60-90 sec
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
2 min wall sit
then
3 rounds
8 Controlled Ring rows (slow down then squeeze at the top)
30 sec Hollow Hold