Weekly Warm-Up: 10 min. AMRAP
*Mobilize - Passthroughs
*200m row/200m run
*10 OHS w/PVC
*10 kb swings
*10 good mornings
*10 Samson lunges
A1. 18.5 Warm-ups
3 movements: DO THEM!
A2. 3 Rounds
5 light thrusters
5 strict or negative pull-ups
B. WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 chest-to-bar pull-ups
6 chest-to-bar pull-ups
9 chest-to-bar pull-ups
12 chest-to-bar pull-ups
15 chest-to-bar pull-ups
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Rx’d: (Ages 16-54)
Men use 100 lb. Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
C. Group Mobility/Stretching/Socializing
**Nutrition Challenge DO-er's: Way to go! You are done! PLEASE REPORT YOUR SCORES AND WEIGHTS TO RICHELLE ASAP! text: (435-760-5825) or email: firstname.lastname@example.org
Stay tuned for End-of-challenge Celebration info!
**This month we are focusing on Rowing technique. Thursdays will be designated to practicing our technique.