WOD

WOD Thursday 9/19/19

Strength:

Find a 1 RM weighted strict pull up

WOD: “Sleeping Bag”

4 rounds for time of:

15 Strict Pull-ups

Run, 200 m

30 AbMat Sit-ups

Weighted Run, 45/35 lbs, 200 m

GENERAL Today’s two part workout has a focus on strict upper body pulling We’ll leave about 10 minutes for the weighted pull-up and 25 minutes for the conditioning piece

WEIGHTED STRICT PULL-UP In part 1, we’ll build to a heavy single strict weighted pull-up Athletes can use dumbbells, kettlebells, medicine balls, or a weight belt to load themselves up For athletes who aren’t quite ready to add weight, this is a good opportunity to go with a light band or even go for their first strict pull-up Really the goal is to pull more weight up, even if that means dropping the usual band resistance For these reps, let’s go with the traditional pull-up grip (palms facing away)

STRICT PULL-UP For part 2, choose a strict pull-up rep number or variation that you could complete the 15 reps in 2 sets when fresh With 60 reps total, it’s important that each athlete finds the right option for them If unable to complete the 15 reps in 2 sets when fresh, we recommend dropping the number of reps, adding a band, or completing ring rows

RUN If unable to run, complete one of the following: 250 Meter Row 400 Meter Bike Erg 14/10 Calorie Assault or Echo Bike