01/28/2019
Weighted Pull-ups (Take 15-20 minutes to build to a 3RM)
Metcon (AMRAP – Rounds and Reps)
“Voorhees”
13 Minute AMRAP:
55 Burpees
55 Pull Ups
55/40 Calorie Row
55 DB Strict Press, 25/15#
13 Minute AMRAP:
55 Burpees
55 Pull Ups
55/40 Calorie Row
55 DB Strict Press, 25/15#
Record the number of rounds and reps completed.
Masters 55+ (Rx):
Ring Rows
Scales:
Banded Pull Ups, Jumping Pull Ups, or Ring Rows
DB: 15/10# or lighter
3 Rounds
8 Hammer Curls
8 DB Bent Over Rows each arm (use bench or box for support)
5 Pull-up Negatives
:30-1:00 Active Hang on the Bar