WOD for Saturday, Jan 24, 2015

Skill: Pull-up

Progressions:

  1. Ring row / rows with rope
  2. Negative pull-up
  3. Chin-up (underhand grip)
  4. Pull-up (overhand grip)
  5. L-pull-up

No kipping. Use the 5×10 table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

If you have spare time between this and the metcon, do some static holds chin over the bar.

Too many two’s

2 rounds for time:

  • 22 Box jumps (75/60 cm)
  • 22 walking lunge steps
  • 22 push-ups
  • 2 rope climbs
  • 22 hang power snatch (95/65 lbs 42.5/30 kg)

Foundation-tunnilla klo 12.00 teemana kyykky.

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