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Monday, January 26, 2015

1.27.15 WOD

Gymnastics:
3xME Strict Pull-Ups, rest 1 min after each set 
after last 1 minute rest then, 
3xME Kipping Pull-Ups, rest 1 min after each set 

Use bands for both if needed. You can adjust bands from strict to kipping. Band accordingly so you can get at least 5 reps for your first set. The idea is to drop bands each week if you are able to do this at least 2x a week. For the strict portion of this you can mix up what kind of pull-ups you are doing. 

WOD:
14-12-10-8-6-4-2 For time of:
Overhead Squats 95/65
Wall Cast

11 Minute time cap.
Posted by NSX Admin at 10:53 PM

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