Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
TRX Row
Strength
Every 1:30 on the minute x 4 rounds
Strict chin-up x 6-12 reps
Every minute on the minute x 5 rounds
Sand bag hold x 40 seconds
WOD
For Time
COMPETITIVE
8-7-6-5
Pull-ups
65-55-45-35
Double Unders
-into-
6-5-4-3
Chest to Bar
50-40-30-20
Double Unders
PERFORMANCE
8-7-6-5
Jumping Pull-ups
65-55-45-35
Double Unders (Count Misses)
-into-
6-5-4-3
Jumping Chest to Bar
50-40-30-20
Double Unders (Count Misses)
LIFESTYLE
8-7-6-5
Ring row
65-55-45-35
Single Unders
-into-
6-5-4-3
Bent over DB row
50-40-30-20
Single Unders
Competitive 11:21
Sandbags did 3 sets at 110lbs plus? We’re not really sure how much it weighs lol! Other 2 sets at 50lbs.
WOD Performance 11:32, counted singles got about half the doubles each round.
Heavy sandbag holds! Good job!
WOD- competitive 11:02
All my chest to bars were no reps (Aka all pull ups)
Sooo not competitive?
But it was a fun one. The doubles got me in the lungs for sure!
Competitive 11:37. Cardio on the dubs got the best of me!