*Gym Update 3/16/20 –  HERE

WOD:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row:

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

Warm-up as needed. De-load this week, we will be testing your 1RM next.

1b) 8:00 – 14:00 – Every 1:30 x 4 sets: 5/side Single Arm Dumbbell High-Pull

Perform 5 reps on 1 side before switching to the other, build as heavy as deemed fit.

1c) 14:00 – 20:00 – Every 1:30 x 4 sets: 3/side Mixed Grip Pull-ups

Add load/assistance as deemed fit. These should be performed strict.

2) 10 minute AMAP:

12 Dumbbell Thrusters 35/25

15 Knees-up

50 Double-unders

Scale as needed.

Extra Work:

3) Single Arm Bottoms-up Kettlebell Carry: 5 x 50ft/side

Rest 60 seconds between sides. Load as deemed fit.

4) Single Arm D-Handle Cable Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE