Weighted Pull Up
In 12:00 establish a 1RM
*Athletes who do not have Strict Pull Ups perform: Band Assist Pull Up
And/or
Jumping Pull Up w/ :02 Negative
5x5
Metcon:
AMRAP 15
200m Run
50' HS Walk (3 Wall Walks or :20 HS Hold)
6 Burpee Box Jumps 24/20"
Add 3 BBJ each round
COMPETITORS EXTRA:
DB/KB Turkish Get Up 5x4/per arm
Rear Foot Elevated Split Squat 5x10/per leg
Superset the two movements
ATHLETES NOTE:
Use any implement to add weight to your Pull Up. Try to keep it mostly strict, a slight upward kip is okay to get comfortable moving a little extra weight.
Bodybuilding Workout (Abs and Back):
- Reverse Crunches – 3 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Ab Mat Situps – 3 sets x 30 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- Cable Rope Crunches – 3 sets x 30 reps
- Seated Cable Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps