Bel just loving the Rower!

WoD: "The Guns & The Glutes"

[A]: Weighted Pull Up

3 - 3 - 3 - 3 - 3

.

• Get your Gainzzzz on with the weighted pull up. This is a fantastic way to develop the strength further in your upper back, shoulders & arms but it demands respect. Actively engage the upper body before attempting. Don't just pull wildly with your arms! We will looking closely to see you keep your head & neck neutral! NO rubber-necking!
• If unable for assisted pull ups there are lots of scaling options available. None of them though will involve added weight.
• All reps Strict. All sets Unbroken.
• Hold the standards. Form is priority as always.
• Scale As needed.

.

[B]: Time Trial

Row 1000m For Time

• Going from the slow & controlled in the form of your strict pull ups to an all out blitz! This is all we will ask of you after those pull ups. So go out and blaze it!!
• This should be everything you can give to the rowing machine & then some.
• You technique will be the reason why you do or don't get the time you want. Don't lose sight of this just because you want to "go faster". Remember this sequence throughout your row: Legs-Hips-Arms-Hips-Legs.
• Hold the standards. Form is priority as always.
• Scale As needed.

.

Post pull up loads & row time to Beyond The Whiteboard.