Nicki during the WCCF Throwdown!
Fitness
1. Pull Up Bar Hang – Accumulate 2 minutes on a running clock. If you completed this in over 5 minutes last week use a light band to assist you this week. If you were able to complete this in under 3 minutes last week, add a weight between 25 and 50 pounds that will make completing the task in under 3 minutes doable but difficult.
2. 1-arm Overhead Squat – 2×5 per arm @100% 1RM – rest 60s
3. 3 Rounds, each for time:
Run 800m
Rest 3:00 between efforts.
Performance
CLASS:
1. Pull Up Bar Hang – Accumulate 2 minutes on a running clock. If you completed this in over 5 minutes last week use a light band to assist you this week. If you were able to complete this in under 3 minutes last week, add a weight between 25 and 50 pounds that will make completing the task in under 3 minutes doable but difficult.
2. 1-arm Overhead Squat – 2×5 per arm @100% 1RM – rest 60s
3. 3 Rounds, each for time:
Run 800m
Rest 3:00 between efforts.
STRENGTH:
1. Tempo Strict Pull-ups: 4xME with 3 second hold with chin over the bar, 3 second negative
(If your sets are smaller than 6/3, do 2 additional sets)
2. Suitcase Deadlift: 3×10 per arm, AHAP
3. 3 Rounds NOT for time:
12 Good Mornings
12 T-Bar Rows
20 GHD Situps