WOD for Tuesday, Oct 09, 2018

Pull-up Training Week 1 – 09-10-2018

4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.

  • Rx+: Perform 5 Rounds with 60s rest between rounds. Only do this option if you are capable of 15+ strict pull-ups

Beep Test


20m course. Miss two beeps and you are out.

Record stage result and any details.

Extra Credit 09-10-2018

Elbow out Tricep Extensions: 3 x 20. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'