Mercredi 19 Septembre 2018

 

Warm up: 15’

Mobilité + 10-8-6-4-2 double KB sumo deadlift, double KB bent over row

Skill:15’

Sumo deadlift high pull + test pour determiner la bonne charge

MetCon: 7’

15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups

Men: 135 lb.
Women: 95 lb.

Scaling
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.

Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups

Men: 65 lb.
Women: 45 lb.

 

After: 10’

AMRAP: 20 HR push ups, 10 toes to bar