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