WOD Wed. Jun. 6

June 5th, 2012

Basics Skillwork: Pull-up progression
Level 1/2 Strength: Back Squat 1×15 @ 40-50%, 8 @ 50-60%, 5-3-1+, 1×20 @ 50%
Endurance: Run 50m forward, then run 50m backward. Do it once to warm-up and 3x for time. Rest 1:00 between each run.

WOD Level 1/2
“Death by Pull-up”

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Score is the number of minutes completed + the number of pull-ups completed during the failed minute.

WOD Basics
(Those that can’t do at least 10 pull-ups in a row with or without a band)

Try to do 10 Pull-ups with one of our thicker bands

then do the following for time:

50 Jumping Pull-ups
50 Ring Pull-ups