Strength:
Max Effort Weighted Pull Ups

WOD:
20 Calorie Bike
20 Clean & Jerk (165/125)
20 Calorie Row

If you have strict pull ups, today you are going to try your hand at some weighted pull ups. There are a couple ways you can do that. We have a belt with a chain, you can strap vest on, you can hold a med ball between your ankles, or you can configure some bands and weights.

Half the class will start on the bike, the other half on the rower. You’ll knock out 20 calories, then go ahead and do 20 heavy clean and jerks. These can be power or squats cleans and push press, push jerk, or split jerks.

Then you’ll do 20 calories on what you didn’t do to start with. This is a spicy little number today. Short, sweet, heavy, effective. The calorie row/bike will tire you out and then we are asking you to perform 20 pretty heavy clean and jerks. You probably won’t be able to touch and go with these, but quickly reset after each rep and keep moving.

Time Cap: 10 minutes

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