Peak 180 – Group Class
Continuation of our goal to get you guys closer to a first pull-up or improving on a skill you want to do more consistently like kipping pull-ups or butterfly pullups…first comes strength work!
Part A.
Metcon (No Measure)
EMOM x 9 min
1) 200m Row
2) 8-10 Strict Pull-ups
3) 0:20-0:25 Hollow Hold
Same Alternatives as last week, but maybe make it harder…
-5 Jumping Pull-ups w/ 2-3 sec negative
-8-10 Strict wide grip banded
-10 Ring Rows w/ negative
Try and focus on keeping a strict hollow position with the hold, even if it means less time.
Performance
Rogue Wave (Time)
100 Burpees for time
*EMOM perform 3 Deadlifts (185/135)
Workout starts with the dedlift
Scale with 6 American KB Swings