STRENGTH
Level 1 Option
Every 2 Minutes for 5 Sets:
- Weighted Pull-up x 5-7
Level 2 Option
OTM 8:
- Muscle Up x 2-4
Notes: For L1, you can perform sets of strict pull-ups, strict banded pull-ups, inverted ring rows, etc. Record reps on MU or variation performed. If you drop off the rings during a set, you are done with that set and must rest until the next minute (i.e. perform rep scheme you know you can complete and stay below failure).
WOD
Level 1
8-7-6-5-4-3-2-1 Reps for Time of:
- Dumbbell Thruster (30/15)
- V-Up
Level 2
10-9-8-7-6-5-4-3-2-1 Reps for Time of:
- Thruster (95/65)
- Toe to Bar
3 jumping mu’s
7:34 rx
4 PU\2 jumping MUs
8:32 @ 85
Weighted PUs: 5,5,3, 3, 3 up to 20#
WOD: 11:51 @ 65#
purple band pu’s negatives
WOD: 6:28 (40#, v-ups)
PU and dips
8:47 rx
Muscle Ups, 2 per min
9:55 @ 65#
4 mus
7:55
5 strict PUs every 2 min (1 C2B first 3 rds)
WOD: 9:50 Rx
7:15
Red band PU then 7:38 @45#
5:01 rx
10:23 @ 85#
played with pu and negatives
WOD: 11:16 almost rx….last 2 t2b were really knees to elbows…hand ripped 🙁
8:07 @ 55#