WOD Tue. Jan. 29

January 28th, 2013
by:

Basics Skillwork: Review exercises for tests
Strength: Deadlift 2×10 @ 50%, 5-5-5+
Endurance: Row 2k

WOD
All levels
Perform the following tests (3 attempts each, except max # of pull-ups do only 1. Make sure you are adequately warmed-up before making your 3 attempts, especially on the snatch):

  • L-sit for time.
  • Handstand walk for distance.
  • Chest to bar weighted pull-up for load.
  • Snatch 1 rep for load.
  • Maximum number of pull-ups (any style) w/o coming off the bar.

Substitutions:

  • L-sit – Max # of sit-ups in 2 minutes
  • Get into HSPU position 10-20x against wall
  • If you can’t do an unassisted pull-up, work on getting a pull-up with the least amount of assistance possible from a band.
  • Practice the movement with a PVC pipe
  • If you can’t do an unassisted pull-up, then hang on a bar for as long as you can. If you don’t hang for at least 1 minute, then repeat until your total hang time adds up to 1 minute.

Cash-out: 250 D/U for time or 500 singles for time.