Wednesday 3/29/17 - Build Your Pullup


MAIN WOD

M-1: Strict Supinated Pull-up

4 x 2-3 Reps from Failure

TIMECAP: 20:00

SCALING GUIDE:

a) Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight.

b) Chin-Up Negative, 3-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each .

c) Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one.

d) Chin Hang, 4-5 sets, work towards a 45 second hold.

M-2: 5 Rounds For Time:

8 Deadlifts, 185#/135#

8 Chest-to-Bar Pullups

TIMECAP: 8:00

L2: 5 Rounds For Time:

8 Deadlifts, 165#/115#

8 Pullups

TIMECAP: 8:00

L1: 5 Rounds For Time:

8 Deadlifts, 125#/85#

8 Banded Chest-to-Bar

TIMECAP: 8:00

FITNESS CLASS

F-1: Bench Press

Build to a Heavy Set of 4

*Superset each set with 6 bent over rows (each)

F-2: 5 Rounds For Time:

8 KB Swings (Heavy)

8 Pull Ups

8 Calories Rowing

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