WOD Tue. Jan. 29
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.