Week 2 Day 4
Skill
Pull-ups + Row (Max reps)
4×3 Strict Pull ups
Jumping pull ups for scaled athletes with 3 second negative
Super Set with
4×10 Pendlay Rows
Athletes should pick a weight they can complete unbroken.
Rest 60-90 seconds after completion of Pendlay Row
Metcon
Metcon (4 Rounds for reps)
Functional Body Building
4 Rounds for Quality
5 Strict Press at 75%
– Rest 60 Sec
60 seconds of max Double Unders or Single Unders
– Rest 60 Sec
10 Diamond Pushups
– Rest 60 Seconds
250 M row sprint
– Rest 2 Minutes between sets
Goal is to move for quality and work on strength while being under fatigue
Score your time on the 250 m sprint
In notes tally double unders and weight.
Metcon (AMRAP – Reps)
FINISHER
4 Rounds of Tabata (8 minutes)
20 Second KB Horn Curls
20 Second KB Over Head Tri Extension
20 Second Russian Twist
20 Second Hollow Body Hold