Day 15 of 45

PULL & PUSH Series TRAINING

Circuit series training: Todays series involves a Push & Pull couplet. Start with a Pull exercise followed by a small rest/scribe and then moving into the Push exercise finishing with rest/scribe.
Circuit series training has many options; you can have a predetermined time as in tabata, number of sets, number of exercises or AMRAP....many ways to hit this up.
(when I say rest/scribe, I mean to rest and write quickly in your book reps & load)

For this WOD I chose to do AMRAP for the 1st round and try beating my AMRAP for the 2nd round / with 30sec rest after each exercise

Pre WOD: 4000m Row
+
WOD: 2 Rounds Push & Pull couplets with 30sec rest/exercise
PULLS:
Wide Grip Strict Pull-up 10 / 9
Supinated Grip Pull-up 10 / 10
Pronated close grip pull-up 8 / 8
Barbell Row 145# 8 / 8
Barbell Axel Rose's 65# 15/15
Band Pull Throughs 10/8

PUSHES:
P-Bar Push-ups "Deep" 25/ 25
Hands under shoulders Push-ups 13 /13
Bull Dog Push-ups 20 / 20
20" Box Decline Push-up 15 / 15
Close Grip Bench Press 160# 8/7
Hindu Push-up & under 10 / 11