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1a) Multi Grip Pull-ups: 4 x 5. Rest 60s.
- Wide Grip (set 1), Shoulder width grip (set 2), Shoulder width chin-up (set 3), close grip chin-up (set 4)
1b) Banded Pushdowns: 4 x 15. Rest 60s.
25 Wallballs (20, 14)
50 Double Unders
25 KBS (53, 35)
*Find an appropriate pace and stick to it throughout. Try to choose a movement to focus on to challenge yourself. For example, if Wall Balls are typically an issue for you, maybe you say to yourself, "I'm going to focus on getting the WB's in no more than 2 sets each round come hell or high water!" And then take your breaks elsewhere, if you normally would break, but at least you accomplished your WB goal for the day!
Or say you're more of an Rx athlete, you guys should be trying to challenge yourself to complete ALL sets UB no problem and just stay steady. 5+ rounds.