WOD for Tuesday, Aug 27, 2019

Strength 27-08-2019

Close Grip Floor Press: 4 x 6 @60% of Last Friday. Rest 90s.

  • Between work sets complete 10 DB Hammer Curls

Conditioning 27-08-2019

20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry @ 24/16kg (alternate sides evenly)

then

Remaining time Max Rounds of:
4 Strict HSPU
8 C2B Pull-ups
12/9 Calorie Bike/Row/Ski/1 x Stairs

  • sHSPU Options: Floor, 1-3 white pads, box pike push-ups, pike push-ups, regular push-ups
  • kCTB Options: 4-8reps, kipping pull-ups, :16 Chin Over Bar Hold + 16 Kip Onlys, Ring rows with pause

Extra Credit 27-08-2019

Banded Back Complex:
50 Banded Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
*Same as 4/9. The goal today is complete this work faster than before.

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