pull apart

Tuesday 7.7.2015

STRENGTH

15 min to find Heavy Power Clean + FS + Thruster

CONDITIONING

“Jackie”:
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Finisher:
100 Band Pull Aparts

COMPETITION

5 min Row of 30 sec Hard/30 sec Recover Pace

Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Wednesday 3.4.2015

wodSTRENGTHA. 3 RM Floor Press B. 3 x 12 1-Arm KB/DB Row

CONDITIONING Death By: Burpee Pull-Up Push Up

-Add 1 rep each minute until you cannot finish your reps within that minute.

Finisher 3 Rounds: 20 Face Pulls 20 Band Pull Aparts -Upon completing Face Pulls, go straight into Band Pull Aparts.

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts

Wednesday 1.7.2015

wodSTRENGTHA. 2rm Close Grip Bench B. 3 x ME Ring Dips

CONDITIONING 15 min AMRAP: 5 Pull-Ups 10 Push Press 45/35 15 Double Unders

Finisher 120 Band Pull Aparts

COMPETITION 15 MU for time 10 min Handstand Walk work