Gymnastic Strength

Warm up

2 sets of

200 m row

10 KB Sumo deadlift high pull

EMOM 8 mins

Rowing 12/10 Calories

or 

Bike/ski 10/8 calories

Supersets 1

4 sets of

6  Pull up

10 supinated grip Pendlay row

Supersets 2

4 sets of

6 Chin Up

10 Upright Row

 

METCON

Warm up

Row 500 m

then 2 rounds of

10 Good morning

10 Kipping

10 Jump Squat

 

Deadlift

10-8-6-4-2

On the 3:00 x 5 Sets:

Set 1: 10 Reps at 73%

Set 2: 8 Reps at 78%

Set 3: 6 Reps  at 83%

Set 4: 4 Reps at 88%

Set 5: 2 Reps at 92%

Conditioning

7 rounds of [Adv | Int | Basic]

7 Deadlift [100/60 kg | 80/45 kg| 60/30 kg]

7 Pull up | Banded Pull up | jumping Pull up

7 Box Jump over  [60/50 cm | 50/30* cm | step up]

 

Time cap 15 mins

Posted in WOD

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