WOD

Thursday 24th September 2015

SKILL

Strict pull-up workshop


DOES NOT HAVE A STRICT PULL-UP

1.

3-5 Second Negative

A total of 10 sets

(Can be done with ring rows if unable to hang from the pull-up bar)

2.

3 Attempts:

Max unbroken Ring rows

3.

3 attempts:

Max unbroken Hand Release Push-ups

HAS AT LEAST 1 STRICT PULL-UP

1.

4 Attempts at:

-Max unbroken Strict pull-ups

(Rest 1 minute)

-Max unbroken Push-ups

(Rest 1 minute)

(As soon as you fail or break the pull-ups and push ups that is your attempt completed)


2:

3 Attempts at:

Heaviest Weighted pull-ups

If you cannot complete a weighted pull-up at the lowest weight of 1.25kg then you will have 3 attempts at a 3-5 second negative weighted pull-up.

FINISHER

3 Rounds for time, of:

-Run 400m

-15 Pull-ups

SCALING

Ring Rows

Row instead of Run or 200m Run