August 25, 2017
Strict Pull Ups!
OK to Partner Up! Sets do Not
have to be UB but rest no more
5 seconds or so between reps.
Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed. Challenge yourself! Use the entire 10:00 clock.
6-8×5 “weighted” Strict Pullups with a #20/14, #14/12 or #12/8 Wall Ball.
6-8×3-5 “negative” Strict Pull Ups (No weight)
6-8×2 “negative” Strict Pull Ups or 8×5-8 “negative” Banded Strict Pull Ups
12 Ball Slam #30/15
30 Mountain Climbers
30 Russian Twists #12/8 WB
200 M Run
MET CON: 17:00 (EOMOTM) Clock!
All Out Engine Work! In a rotating fashion, perform as many reps as possible in 1:00, rest 1:00, then move onto the next exercise for a total of 3 rotations. Total reps of each exercise listed separately = your score!
A) ME Toes to Bar
B) ME “single arm” DB Shoulder to OH (perform 5 reps per shoulder) #55/35
C) ME Alt. Suitcase Lunges #55/35 DB’s
A) ME Alt. Suitcase Lunges #45/25 DB’s
B) ME Toes to Bar
C) ME “single arm” DB Shoulder to OH (perform 5 reps per shoulder) #45/25
A) ME “single arm” DB Shoulder to OH (perform 5 reps per shoulder) #35/15 or 20
B) ME Toes to Bar (ME Hanging Knee Raises or Double Knee Hugs)
C) ME Alt. Suitcase Lunges #35/15 or 20 DB’s