Tuesday August 26, 2014

Strength: Pull-ups

  • Advanced – Weighted 5-5-5-5-5
  • Intermediate – Strict 5-5-5-5-5
  • Beginner – 3-3-3-3-3 From Knees with toe-nail spot - w/10 sec hanging hollow body hold at both the top and bottom portions of a pull-up between each set.

WOD: Today's workout is all about quality of movement vs. intensity or speed. Only go as fast as you can perform each movement with good form. You will find that the intensity will be there without even thinking about the clock. Remember Mechanics --> Consistency --> then Intensity.

For Quality – Not for time:
Advanced:

21,15,9
T2B
Inchworm Push-up (in place)

Intermediate:

15,12,9
Strict Hanging Leg Raises
Inchworm Push-up (in place)

Beginner:

15,12,9
V-ups (Start and finish each one in hollow hold – heels stay off ground)
Inchworm Push-ups (in place)

Finisher – Everyone – In teams – 4 minutes max calorie row as a team.