+97339533130
Updated: Mar 16, 2021
Strength
3 Sets
2 Strict Pullups + 4 Kipping Pullups + 6 Jumping into negative pullups
Metcon
4 Rounds
in a 3 Min window:
21 Swings
15 Burpees
Max Pullups
1 min rest after the round
Score is total pullups from all rounds
RX Age 17-44
(24/16KG)
RX Age 14-16 and 45-60
(24/16KG)
Age 8-13
(16/12KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
scaled 16 kg swings 24 jumping pullups
1st 10 pull up 2nd 7 pull up 3rd 5 pull up 4th 5 pull up Total 27 reps
Scaled / 12 kg - 55 jumping pull ups 💪🏻
Rx, 39 pullups
Scaled 16 KG 60 Pullups