Tuesday September 9, 2014

Strength: Pull-ups

  • Advanced – Weighted 1-1-1-1-1-1-1
  • Intermediate – 5 set of 1 weighted (5-10#) + max rep strict un-weighted
  • Beginner – From Knees with toe-nail spot 3-3-3-3-3 (raise bar from last week if possible)  + 1 5 second hang at top, middle and bottom.

WOD: 9-6-3 rounds for time:

  • Advanced
                Muscle-ups
                Thrusters (165/115)
  • Intermediate

                  Muscle-up w/toenail spot from knees (or strict chin-ups and ring dips)

                  Thrusters (135/95) *scale weight as needed

  • Beginner
                Chin-ups from knees (palms facing)
                Dips on boxes or parallettes
                Thruster (choose own weight)