Wednesday, October 5th, 2022
General Warm-Up
3 rounds
60 seconds cardio of choice
30 second lying leg raises
30 seconds scap pull-ups
30 seconds band pull aparts
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks
60 seconds cardio of choice
30 second lying leg raises
30 seconds scap pull-ups
30 seconds band pull aparts
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks
Strength
Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 9 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 8 reps last week
Pendlay Row x 9 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 8 reps last week
WOD
Competitive
3 rounds
As many reps as possible in 3 minutes
8 pull-ups
8 burpee box jump overs
REST 3 MIN
As many reps as possible in 3 minutes
8 pull-ups
8 burpee box jump overs
REST 3 MIN
Performance
3 rounds
As many reps as possible in 3 minutes
8 jumping pull-ups
8 burpee box jump or step overs
REST 3 MIN
As many reps as possible in 3 minutes
8 jumping pull-ups
8 burpee box jump or step overs
REST 3 MIN
Lifestyle
3 rounds
As many reps as possible in 3 minutes
8 ring rows
8 burpee to box, box step overs
REST 3 MIN
As many reps as possible in 3 minutes
8 ring rows
8 burpee to box, box step overs
REST 3 MIN