MON 10/16/23 WOD

Warm Up - :45 row (slow) - :30 plank shoulder taps – Maintain an upright torso during the row - :45 row (moderate)
:30 straight-leg sit-ups – Increase the strength of each stroke with a faster pull during the row - :45 row (fast) - :30 legs-butterflied sit-ups – Return faster AND pull stronger during the row – Pull up progression:  3 small kips + 3 big kips – 2 kips + 1 pull up + 2 kips – 3 kipping pull ups – 5 butterfly circles – 3 butterfly pull ups - Every 2:00 for 4 sets:  1-5 strict chest-to-bar pull-ups – On the 4th set, perform as many unbroken reps as possible – Pull up test:  10 unbroken reps = all 50 pull-ups in the workout - 5-9 reps = 35 pull-ups in the workout - 3-5 reps = 25 pull-ups in the workout –

WOD

20 Min AMRAP
100-calorie row L2-85 calorie row L1-75 calorie row
75 sit-ups L2-60 sit ups L1-50 sit ups
50 pull-ups L2-25 pull ups L1-45 ring rows

Total Reps + Calories
Post WOD - Accumulate 1:00 bar/ring hang – 1:00 double forearm stretch