Strength
One set of max effort:
- strict pull ups
or - ring rows
Notes
Today we are testing our max set of strict pull ups. There is no tempo restriction on the reps, but be careful to hit full extension of the elbows at the bottom. If you do not think you can get more than 5 strict pull ups, attempt a max set of ring rows at a very difficult body angle.
Compare to 20200203.
Strength
3 Rounds not for time
- 10 Dumbbell Rows per arm
- 10-15 Push Ups @ 20X1
Notes
After the pull up test, we will work through 3 sets of rows and push ups. You may take your time here.
Use a weight for the rows that allows you to maintain a full range of motion, but is very heavy.
If you cannot maintain good body positions and a solid tempo for at least 10 reps on the push ups, elevate your hands.
Conditioning
2-2-2-3 Minute Intervals
with 1min rest between intervals
In the work interval you will complete:
- 15 Burpees
- 30 Double Unders
- Max Overhead Squats in remaining time
Continue until you complete 75 total overhead squats
Notes
Today’s conditioning is 2-minutes of work with 1-minute of rest for 3 rounds. The fourth round is 3-minutes of work. The goal is to complete 75 overhead squats. Your score is the time it takes to complete the 75 reps. Include the rest time in your score. If you do not finish 75 reps by the end of the 4th round, your score is the number of overhead squats completed.
The burpees should take no more than 1:00 to complete. Adjust the number of reps accordingly.
The double unders should be completed in 1 quick set. If they are going to take longer than :20, adjust the number of reps or perform single unders.
The overhead squats should be light and allow you to complete at least 15 reps unbroken. If mobility is an issue, you may substitute overhead lunges or front squats.
Compare to 20190531.