WOD for Tuesday, Oct 16, 2018

Pull-up Training Week 2 – 16-10-2018

4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.

Conditioning 16-10-2018

AMRAP 20:00
Run 400 Meters / Stairs x 1½ / Row 400m / Ski 400m
15 Toes to Bar
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rest 60s after each completed round.

Rx+: Strict HSPU
Scale HSPU: max 3 white pads, box pike push-up, floor pike push-up, push-up, DB Shoulder Press

Extra Credit 16-10-2018

Banded OH Tricep Extensions: 3 x 20. Rest 60s.

Open Gym

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