April 18, 2018

April 18, 2018

warmup
21-15-9
hand release pushups
goblet squats
calorie row

* goblet squat can be done with wall ball, slam ball, dumbbell, or kettlebell at load of choice


6 minute warmup
+
10 sets (5 each)
working on 1:15 clocks of :
a) bench press x 5 @ 65% for all sets.
b) 1-10 strict pull-ups

notes :
- build on bench press.
- looking to make pullup gains? transition to kipping pull-ups after hitting failure on unbroken strict pullup set.
- level 2 scaling on pull-ups - banded strict pull-ups


team wod
10 minute max distance assault bike

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