Wednesday 27 November 2019


Published November 24, 2019


Skill work - 4 x every two minutes

5 HSPU / 15 sec hold followed immediately by 5 T2B or 8 HKR

going for quality

 

WOD - 5 rounds

30 DU / 50 SU

15 C2B pull ups / regular ( kipping, butterfly ) pull ups

5 DL ( 315 / 225 )

 

warm up on DL - 3- 4 sets of 5 to work up to working wt

warm up set

15 DU / 5 C2B pull ups / 3 DL at working wt

 

 

*** if you are bad at DU but need / want practice, do 15 per round

*** you can cut the pull ups to 10 per round to keep moving ( be smart, don't get hurt by doing too much )

*** DL are heavy - use a wt that you could do 10 unbroken when fresh

*** this is YOUR workout - you do what you can do at a decent pace

 

 

 


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