Tuesday February 9th WOD

Warm up:  For time

21-15-9

-Calorie row

-Alternating lunges

-Ab mat sit ups

 

Strength:  Strict pull ups and dips (weighted)

-4 sets/movement

 

LV. A Conditioning:  For time

-100 DU Buy-in

-8 Weighted pistols 53/35lbs

-8 Bar Muscle ups

-6 Weighted pistols

-6 Bar Muscle ups

-4 Weighted pistols

-4 Bar Muscle ups

-2 Weighted pistols

-2 Bar Muscle ups

-500m row Cash-out

 

LV. B and C Conditioning:  For time

-500m row Buy-in

-10 Pistols (banded or unbanded)

-15 C2B Pull ups (sub regular pull ups, banded/unbanded)

-10 Pistols

-15 Ring dips (banded or unbanded)

-10 Pistols

-75 DU Cash-out (sub 200 singles)

 

Post:  400m jog + stretch

Nick ProhaskaComment