WOD – Tue, Nov 15
Beast River Fitness – WOD
Pull-up Strength: pump sesh (No Measure)
Pump Sesh
3 sets:
8-10 unbroken kipping pull ups / banded
rest 30s then…
12-15 ring rows
rest 30s then…
12-15 banded bicep curls
rest 1-2 min
cap 10m
Today is going to be a variation on the pull up progression to get out of a linear progression
Athletes should choose a kipping variation that they feel confident in going unbroken on. If they cannot do kipping pull ups, scale to a banded strict pull up
Banded Bicep Curl
“CLASSIC” (Time)
27-21-15-9 / 22-17-12-7
Cal row
American KBS
S: 35/26
Rx: 53/35
+: 70/53
Cap 14m.
Athletes should pace the rowing in a way that allows them to push the KB Swing and speed up in the rounds of 15 and 9
KB Swings should be done American Style (Overhead) and should be a weight that can be done unbroken, or nearly unbroken
Target Score: 7-10 Minutes
Cool Down (No Measure)
1-2 Sets
Side Lying Thoracic Rotation w/Reach x :30/side Prone Scorpion Twist x 5/side