Thursday Workout: Pull-up Work, Partner Relay WOD

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crossfit-charlottesville_0223

STRENGTH

Part 1: Pull-up Work, Week 1 Day 2:

Eccentric (0-4 reps)

  • 4 Sets: 5 x Eccentric Pull-up at BW (bodyweight), rest 60 seconds between sets

*Each eccentric pull-up is done at a 5 second descent, with 5 second break between reps. Assist using partner! If you cannot maintain a 5 second descent, either use a partner or lessen the number of reps.

Volume (5-12 reps)

  • Every 30 Seconds for 10 Sets: 15% of Max Rep Set

*I.e. if your max rep set was 10 reps, you will perform 1-2 strict pull-ups every 30 seconds for 5 minutes (10 total sets).

Weighted (12+ reps)

  • 5 Sets: 5-7 strict weighted pull-ups @ BW+ 10%, rest 90 seconds between sets

*Example:  I weigh 185 pounds and performed 12+ reps on the test, so I will do 5 sets of 5-7 strict weighted pull-ups with an additional 18.5 pounds (use kettlebells, plates, etc.).

This is only the second day of the pull-up work, so it should not be overly difficult to complete these sets. The volume will continue to increase each week!  Work with a partner to assist on eccentric pull-ups if unable to perform 5 second descent safely on your own.

WOD

Level 1

10 Total Rounds, “Relay-Style” with a Partner:

  • 10 Calorie Row
  • 10 Dumbbell Thrusters (25s/15s)

Each partner does a total of 5 rounds. If you are working on your own, do roughly a 1:1 work/rest schedule (i.e. if it takes me 90 seconds to complete a round, I would rest for 90 seconds before starting next round).

Level 2

10 Total Rounds For Time, “Relay-Style” with a Partner:

  • 15 Calorie Row
  • 10 Thrusters (95/65)

One partner completes a full round before switching. Each partner does a total of 5 rounds. If there are odd numbers and you are working on your own, do roughly a 1:1 work/rest schedule (i.e. if it takes me 2 minutes to complete a round, I would rest for 2 minutes before starting next set).  Scale appropriately so that you can keep the output high.

Cash Out

Weighted Plank Hold, 3 set of 20 seconds, rest 60-90 seconds between sets

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One Comment on “Thursday Workout: Pull-up Work, Partner Relay WOD

  1. PU: 1 every 30 sec
    WOD: 15:17 w/ Brice (10 cal, 55# for me, 15 cal, 75# for Brice)

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