Pulley System

Sep 23rd, 2020

Category: Uncategorized

Pulley System

Pre-WOD Mobility

Indoors Primarily

Warm Up
15 Burps
With a Band
15-12-9
Deadlift
Push Ups
Bent Over Row
Then
15 Burps

Mobility
Hamstring Stretching
Lat Stretching

Accessory
EMOM10
Odd – Banded RDL- 10 Reps (empty bar, use more banded resistance before adding load if it isn’t enough)
Even – Bandy Pull- Aparts 10-15 Reps

WOD
8 Rounds
5 Deadlifts 275|185
10 Pull-ups
15 Burpees

Level 3- 225|155, 7 Pull-ups
Level 2- 185|125
Level 1- 135|95
ADV – 315|205, 5 Chest to Bars + 5 Bar Muscle Ups, Lateral Burpees

Outdoor WOD
8 Rounds
5 Deadlifts 275|185
10 Bent Over DB Rows 50’s|35’s
15 Burpees

Level 3- 225|155, 40’s|25’s
Level 2- 185|125, 35’s|20’s
Level 1- 135|95, 25’s|15’s
ADV – 315|205, Lateral Burpees

Extra Work
120s Bike for Cals*
120s T2b
90s Bike
90s T2b
60s Bike
60s T2b
30s Bike
30s T2B

Rest 3 mins

Repeat with Row and Sit Ups
ADV – GHD

*No transition time between exercise, hustle between stations