Tuesday, April 16, 2019 - Train8nine
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Tuesday, April 16, 2019

SCHEDULE CHANGE:

In order to maximize member experience,  starting Monday, April 22 our evening schedule will be as follows:
Monday through Thursday: 4:15 pm, 5:15 pm, 6:30 pm and 7:45 pm
Friday: 4:15pm, 5:15pm, 6:15pm and 7:15pm


 

FITNESS

PERFORMANCE

BUILD

3 x 12 DB Arnold Press  

3 x 13 DB Bent-over Rows 

3 x 5 Press @ 65, 75, 85%

3 by 3 x 4 Cluster Strict Pull-ups

*perform 3 sets of 4,4,4 pull-ups
resting for :15 seconds.  

*repeat from last week, if you
can add a pull-up to the LAST
set of 4 then do so.
Rest 90 secs between sets.

WOD

600m Run
20 Ring Rows
20 Box Jumps with step-down

400m Run
15 Ring Rows
15 Box Jumps with step-down

300m Run
10 Ring Rows
10 Box Jumps with step-down

From the IACF Vault
March 4, 2014


7 Rounds

7 Chest-to-Bar Pull-Ups
7 Box Jumps


WYO: Banded Pull-ups – 24/20
GBP: 30/24
BRB: 1 Bar MU to begin
each rd – 30/24

FINISHER

3 x 20 Band Pull-apart

 

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