2/21/2018

2/21/2018

Workout of the Day:

1) Coach led Warm-up

2) 4x ME Set of strict Pull-ups + ME set of kipping Pull-ups.

Notes: Complete a max effort set of strict pull-ups. Then without dropping from the Bar complete a max effort set of kipping pull-ups. Rest as needed between rounds.

3) 12 Minute AMRAP of
5 T2B
10 Burpees
15 Lunges

4) Mobility/Stretching


Competition Programming:

1) 7 Minute AMRAP of
5 C2B Pull-ups
10 Burpees
15 Air Squats
2 Minute Rest
6 Minute AMRAP of
5 C2B Pull-ups
10 Burpees
15 Squats
1 Minute Rest
5 Minute AMRAP of
5 C2B Pull-ups
10 Burpees
15 Squats

2) 6 Minute AMRAP of
20 GHD Situps
20 2 Count Flutter kicks

3) Mobility/Stretching


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