WOD – Tue, Nov 29
November 29, 2022Uncategorized
Announcements
🎄🎅 HOLIDAY UPDATES
– This Friday night: Open Gym 4pm ONLY
🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale
When: 5pm – 8pm
(Ugly Sweaters Encouraged!!)
Beast River Fitness – WOD
Tempo Pull-ups (4 Rounds for reps)
4 sets of 4-5 reps
Tempo Strict Pull-ups
@ tempo 41×0
rest 2m between
What does 41×0 mean?
4 – Seconds Down
1 – Sec Pause
X – Fast pull-up!
0 – Rest between reps
Translation:
Pull-up as fast as you can.
Hold for 1 sec at top.
Slow lower down 4s.
0 rest – pull-up fast again.
*Use as much band as required to complete 4-5 reps. Add bands along the way if need to complete successfully.
“Meet me at the bar”
5 rounds for time:
10 power snatch
10/8 cal row
10 barbell front rack alternating reverse lunge
S: 45/35
Rx: 95/65
*10 min cap