WOD for Tuesday, Jul 30, 2019

Strength 30-07-2019

Speed Floor Press: 9 x 3 @55% of 1RM Floor Press, every 60s.
– 3 Sets Close Grip
– 3 Sets Medium Grip
– 3 Sets Wide Grip

Conditioning 30-07-2019

3 Rounds for Time;
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (61/51cm)
15/12 Calorie Row

  • 15:00 Time Cap
  • Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

Extra Credit 30-07-2019

Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.

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