Tuesday
0:00 - 18:00
A)
18 min amrap:
10 x OHS (65,45)
8 x strict pull ups
10 x OHS (95,65)
8 x strict pull ups
10 x OHS (105,75)
8 x strict pull ups
10 x OHS (115,85)
8 x strict pull ups
10 x OHS (135,95)
8 x strict pull ups
10 x OHS (155,105)
8 x strict pull ups
10 x OHS (165,115)
8 x strict pull ups
-no rack
28:00 - 55:00
(27 min cap)
B)
5 rds
400 x run
3 x rope climbs
12 x bench press (155,95)
-choose a weight where you can get at least 2-3 rds unbroken.
Accessories
5 x 10 one arm rows
5 x 10-15 weighted back extenstions
5 x 20 single calf raises
5 x 24 bent knee side sit ups