Monday Workout: Pull-up/Push-up, 3 Rounds

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)!