WOD NOTES:
We continue with our pull up strength progressions. You should be able to isolate each muscle group with a greater focus. Today’s MetCon is not for time, the goal will be to go unbroken while keeping the intensity high, and the movements strict.
Fitness
4 sets:
1 a) One arm DB Row x 10-12
1 b) Band reverse fly’s x 12’s
3 sets:
2a) Straight arm band pull downs x 8-10
2 b) Biceps curl x 8-10
NFT:
10-8-6-4-2
Pronated ring rows
Strict T2B or V sits
250 m jog between each sets
Performance and Sport
4 sets:
1 a) False grip ring rows x 6-8
1 b) Tap swings on rings x 10-12
3 sets:
2 a) Arched lever x 10-15 seconds
2 b) Bottoms up pistol x 6-8 reps
NFT:
10-8-6-4-2
Pistols
Bar MU
250 m jog between each sets
