Strength & Conditioning: 25 Sept 2015

Strength:

A:  Pull Ups 4 sets @ 2 RTF (Reps To Failure).  That means leave about two reps in the tank and write down your numbers.  Clients need to find a pull up variation that they will fail on somewhere between 4-12 reps.  That could be inverted rows, ring rows, weighted pull ups etc.

B: 15 min cap.
Groups of 3-4. Set up drag sleds in the gym.  Alternating between  members. 5RNFT of 1 sled pull and drag. Increase weights every round. Partners do not need to use the same weight.

WOD:

For time:
Row 500 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 HSPU or DBL KB Push Press (AHASafelyPossible)
Time cap = 15 minutes