September 10, 2019

September 10, 2019

3 rounds: 

250 meter row

25ft walking lunge forward

25ft walking lunge backward

20 alternating leg v-up


work :

Deadlift - 5 minute warmup + every 2 minutes for 6 sets

5 deadstop deadlifts. ascending weight, control down from top of rep.


Back Rack Lunge - 3 minute warmup + every 2 minutes for 5 sets

10 back rack lunges (5 per leg). ascending weight.


partner wod, for time :
1000 meter row (250 meter intervals)
42 burpee pull ups 
1000 meter row (250m intervals)
30 burpee pull ups 
1000 meter row (250m intervals)
18 burpee pull ups


notes : 

- level 2: burpee jumping pull up
- burpee pull ups - same bar you would use for 6" target
- jump high into the pull up to use minimal arms and begin kipping before muscle fatigue kicks in.

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