The couple that GHDs together…
WOD
Strength
Back Squat: 60/4, 70/3, 80/3, 85/2, 90-95/1
Conditioning
AMRAP in 10 min:
100M Run + 5 Burpees
2 Pullups
100M Run + 5 Burpees
4 Pullups
100M Run + 5 Burpees
6 Pullups
100M Run + 5 Burpees
8 Pullups
…and so on for 10 min.
Run and Burpees remain the same, pullups continue to increase by 2 every round. Rx+ is C2B pullups.
Extra
Tabata (20 on 10 off) DB Strict Press for 4 minutes
rest 2 min
Using the same weight, Reverse Tabata (10 on 20 off) DB Push Press x 4 minutes
After Conditioning: 50 ab wheels