EMOM x 30 mins:
Min 1. Row 200/180m
Min 2. Max Shuttle Runs x 10m
Min 3. Rest
Min 4. Max Shuttle Runs x 10m
Min 5. Double-under x 50
Min 6. Rest
Photo: Greg during the team WOD on Saturday. This man is pure inspiration. Photo courtesy of Tom Bennett photography.
www.tombennettphotography.com
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Reading: Tips on Looking After Your Hands Four rounds: Max reps Strict + Kipping Pull-up Rest 60 sec. Max reps UB Push-ups in 60 sec. Rest 60 sec. 1 min. Double-unders Rest 60 sec. Notes: For the pull-ups, do about 50-75% of you max with strict pulls and then transition to kipping reps until failure – competitors should do C2B. If you don’t have many strict reps then work on them with the help of a spotter or an appropriate band. For the push-ups the reps are continuous i.e. no pausing at the top. If you’re not awesome at push-ups then forego the UB element and get some volume under your belt. Double-unders – one size fits all here. If you’re a guru then try to get lots of them and if you’re learning you can practice for 60 seconds without the requirement of having to get a set number of reps. Enjoy.
