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WOD - Saturday, 1/6/2018

WU:

For Quality

9-7-5-3

USSR KBs

Burpees

A. Weighted pull ups (15:00)

If you have pull ups:
7 minutes to work up to a heavy triple
Then
3 x 3 @ 80%
Then
3 x 3 @ 70%

If you do not have a pull up (yet):
5 sets ME chin-over-bar hold. Record total time over bar.
(This can be scaled with a band or a ring row hold)
Then
5-10 sets of 3 negative pull ups. Aim for at least 5 seconds per decent, each rep.

B. Conditioning

“Winter Helen”
3 RFT
500m row
21 KBS (53/35)
12 Pull ups

Time cap: 15:00

Extra Credit: Row
2k at 80% of PR pace.

Extra Credit: BIS AND TRIS!!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
 

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