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
3 sets of
6 Pull up
10 supinated grip Pendlay row
Supersets 2
3 sets of
6 Chin Up
10 Upright Row
METCON
Warm up
Row 500 m
then 2 rounds of
3 strict pull up
6 kipping
6 air squat
6 push up
6 sit up
Conditioning
‘Dennis and Helen B’day WOD’
For Time
100 Pull-Ups or 100 cal row*
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time cap 30 mins
*athlete can choose either doing pull up or row cal and can be mixed
** this is a chipper workout, before continuing to the next movement, one should be finished all reps