112213

Chris pushin hard!

Friday

Level 2

Pre Struc Anaerobic: 3 sets 250m Row, rest 2 min

WOD: "Lynne"
5 Rounds, not for time (25)
Max Reps Bodyweight Bench Press (2/3 women)
Max Reps Pull Ups (kipping is good - but anyone that wants more of a strength bias can do max rep strict pull ups)
*Score is total combined reps

Finisher: 1 min max meters “Rowing Challenge”

-

Level 1

Skill: Kipping Pull Up Progressions

WOD: Tabata This
Full Tabata at each station, (30 sec rest to rotate)
Pull Ups/Ring Rows
Push Ups
Sit Ups
Squats

Saturday

WOD: AMRAP 20 

100m run
10 Burpees Each Round
Follow each round with a different complex
Rd 1: 10 Pull ups
Rd 2: 10 HSPU (or HRPU’s)
Rd 3: 10 Pistols (or 10 Jumping Lunge each leg)
Rd 4: Go back to round 1

Sunday

Team WOD 2-3

WOD: AMRAP 30

5 Pull-up,

10 Push-up,

20 Sit-ups

One teammate finishes circuit before next teammate continues

Kipping is allowed on pull ups 

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