Posted by & filed under Workout of the Day.

IMG_6138IMG_6133 IMG_6121 (1)

And we have your week one winners! ¬†Our next match ups will be the same 2min’s with 2 trip ups and you only have until the end of the day Monday, 9/19 to complete. Good luck!!

Mike vs Logan
Katie vs Tiff
Rich vs Allie
Christie vs Sabrina
Natalie vs Jen

WORKOUT OF THE DAY

Choose ONE Option below:

SKILL WOD – IMPROVING YOUR STRICT PULL-UPS 4 of 4

1. Mobility/Core

2. Grip and Activation

2x
8x banded internal rotation
8x banded external rotation
8x banded lat pull downs
3-5 scap pull ups

3. Test – choose one

A. Trying for your first one?
5 attempts at strict pull up

B. Have one or more?
Every 3:00 x 9 min
Max strict pull ups

4. Strength
3x
8-10 Supinated BB bent over rows
5 renegade rows

Cash out
3x
8-10 GHD sit ups (modify ROM or pick a challenging sit up)
8-10 Back Extensions or Superheroes

RECOVERY WOD

“Jerry” (options to go 3/4 or 1/2 distances)
1 mile run
2000m row
1 mile run

MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed

WEDNESDAYs RESULTS

image image