PULL-UP TRAINING WEEK 3 & 5 RFT OF…

A) Strength:

Pull-up Training Week 3:

Every 2:30 x 4:
a. 8 Single Arm KB Rows w/ Rotation each (1s pause @ top of each rep) 
b 20 Banded Facepull-aparts

B) WOD:

5 RFT: (20:00 Cap)

2/1 Rope Climbs* (Can also sub 5 towel pull-ups/round)
15 Neutral Grip DB Push Press (50s/35s)
20/17 Calorie Row (S = 15 Calorie Row)

Rx+ = 2/1 Legless Rope Climbs – 60/40 DBs –  20/18 Cal Assault Bike

*Rope Climb Scaling Options:
– 6/3 Seated RC's
– 5 Band Assisted Chin-ups/round
– 10 Ring Rows w/ pause a top/round

C) Core:

RKC Plank (3 x 10s + 10s + 10s)
– Rest 60s
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible creating full-body tension

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