STRENGTH
3 Sets: 1-6 Ladder of Strict Pull-ups and Push-ups
*Each set must be unbroken, so scale appropriately (i.e. can scale to 1-4 or 1-5 ladder). This is not “For Time”, but should be performed with minimal rest between each set (15 Minute Cap). Each set you will do 1 pull-up and 1 push-up, then 2 and 2, 3 and 3, and so on. Once you complete the set of 6, restart at 1 for a total of 3 sets. Pull-ups scaling: strict –> kipping –> jumping pu –> ring row (no negatives for this amount of volume). Elevate hands on push-ups if necessary.
*If you are really proficient at these movements, consider adding weight (weight vest, kb’s, etc.)
WOD
Level 1
3 Rounds for Total Time:
- Wall Ball x 21
- Kettlebell Swing AHAP x 18
- Burpee x 15
- Rest 1 Minute
Level 2
3 Rounds for Total Time:
- Wall Ball (20/14) x 21
- Burpee over the Bar x 15
- Deadlift (275/185) x 9
- Rest 1 Minute
CASH OUT
Couch Stretch, 2 min/side
ANNOUNCEMENTS
- BEST OF C-VILLE! We need your support!! Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.” Also in the running from our gym: Scott Linton (best personal trainer). Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!
1-6 x 3 @ bw
8:43rx
1-6 x 3 bw
15:55 @ 175#
1-6 x 3 @ 55# on most sets for pull-ups
2-12 x 3 @ bw for push-ups
10:23 rx
RR and pushups on knees 1-6×3
Wod: 9:18 (105# dl, 10# WB)
Pull-up/Push-up: BW
WOD: 9:10