Wednesday, October 25
Strength: Superset of antagonistic muscle-groups. Work up to a challenging set of both close grip floor press and supinated grip row. Remember, the intent with this strength work is to challenge both the triceps and biceps.
Metcon: This workout is not too challenging in the sense there is no inference that will effect peoples ability to cycle their pull-ups. The 60s rest is to merely manage their heart-rate and allow people to push their pace just slightly in comparison to what they would be able to do if there was no rest after each set.
Skill
Floor Press for load: 5×5
Pause at top for 1 count.
Add weight each set.
Bent Over Row for load: 5×6
Pause at top for 1 count
Add weight each set
WOD
4 Rounds of:
12 Pull-ups
15 Box Jumps w. step down (24, 20)
21 Air Squats
30 Double Unders
Rest 1:00
Rx+:(C2B Pull-ups)
L3: (10 Pull-ups per round)
L2: (Band Assisted Pull-ups) (20, 15) (Double Under attempts)
L1: (Ring Rows) (20, 15 Step-ups) (2x single unders)
*Score = total time
18:00 Cap