Pull Up challenge starts today. Talk to a coach for details!
Fitness:
A.) Back Squats – 4×5 @75%
B.) 7 min AMRAP
2 1-arm KB OHS
2 Push-ups
4 1-arm KB OHS
4 Push-ups
6 1-arm KB OHS
6 Push-ups
and so on…
Performance:
A.) Back Squats – 4×5 @75%
B.) 7 min AMRAP
2 OHS (95/65)
2 HR Push-ups
4 OHS (95/65)
4 HR Push-ups
6 OHS (95/65)
6 HR Push-ups
and so on…
Compete:
A1) Snatch – 4×1 @75%
A2) Back Squats – 4×5 @75%
B.) 7 min AMRAP
2 OHS (135/95)
2 HR Push-ups
4 OHS (135/95)
4 HR Push-ups
6 OHS (135/95)
6 HR Push-ups
and so on…
Buyout 20 muscle-ups
A1- Snatches @ 100lb
A2- 165, 170- had to stop
B- 10 + 4 @ 95- then had to finish with no weight… 10 + 15 with air squats
75%
Squats at 175
Snatch at 95
WOD : got 6 into the round of 14 ohs
6 single muscle ups…haven’t done them in a bit just did a few singles since I had a couple rips and didn’t want to make them worse…should have sucked it up and used the other rings but I was being picky..
A. BS 4X5 @ 185
B. 10 rounds @ 95# (had to stop with 1 min left. Shoulder was bothering me.
Buy Out: worked on butterfly pull-ups. Did 30ish.