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WOD - Fr 08.10.21

New Cycle - Definition Week

This week is the first of a 8 Week circle.

In 8 Weeks we will test exactly this week again. Please note all results.



WARM UP 3 rounds for quality of:

Banded Lat Stretch, 1 min

10 Scap Push-ups

3 Negative Push-ups

10 Bent Over Barbell Rows, 20/10 kg

Knee Hug To Walking Lunge, 10 m

SKILL Work on pull-ups or the pull-up progression for 10 minutes.

SPEED I Row 500 m This is an all out effort for time.

METCON For quality:

5 rounds for time of:

7 Strict Pull-ups

5 Sumo Deadlifts, pick load (heavy)

25/20 Row Calories

Rest, 2 mins

SPEED II Row 500 m This is an all out effort for time.

*The second time 500m row you will not be allowed to see the monitor. When you get down the rower see the difference from the last row an do for every 5 Meter difference -> 1 Push up

COOL DOWN For quality:

Banded Lat Stretch, 2 mins

Overhead Band Stretch, 2 mins

Hamstring Stretch, 1 min

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