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A. Every minute on the minute for 10 minutes – 3-5 reps of 1 1/4 pull-ups. If regular pull-ups are still a challenge for you, just do those. Another way to increase the difficulty without changing the movement itself is to hold the top position for 2-3 seconds on each rep. You will have a little bit more rest this week, so push yourself a bit more with the reps if possible.

B. DB/KB rows – Do a max effort set on your weaker side, then do half of that number on your stronger side. Repeat for a total of 4 work sets on each side. Use a weight that allows you to get 5-15 reps on your weaker side. Don’t have a weaker side? Congratulations!

C. “Christine”

3 rounds for time:

Row 500 m

12 bodyweight deadlifts (or 50% of your 1 RM deadlift, whichever is less)

21 box jumps (24″/20″).

Compare to Aug 30 2016, Sept 19 2015, July 11 2015, July 9 2014, or July 10 2013.