05/15/2019

By /
05/15/2019

Superset
Strict T2B 4×6

Strict Pull Ups 3-4 sets x 5-10 sets

Scales:
Decrease ROM T2B, Knee Raises
Banded Pull Ups, Ring Rows

Metcon (Time)
21-15-9
Pull Ups
Box Jumps, 24/20″
*500m Row after each Round

Record the time taken to complete.

Masters 55+(Rx):
Ring Rows
Step Ups

Scales:
Banded Pull Ups, Jumping Pull Ups, Ring Rows
Box: 20/16″ or Step Ups

Popular posts

December 14, 2023 • 1min read
WOD – Fri, Dec 15

Forge Fitness – WOD View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges…

December 15, 2023 • 1min read
WOD – Sat, Dec 16

Forge Fitness – WOD View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring…

March 3, 2020 • 1min read
Rich Pennino

CFL2 Coach

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.
Free Intro