Little combo strength & metcon day...
STRENGTH:
Perform TWENTY total CHIN UP reps, but make then as hard as possible...
SOME GUIDELINES:
NO MORE THAN FIVE reps at a time, BECAUSE OF DIFFICULTY, sooooo.... Use AS LITTLE bands as you can, add weight or try some CHEST 2 BAR or any combination between... Make sure you can get AT LEAST 3 reps per set)
Break up the 20 reps however you like, but you will have just TEN MINUTES to get all 20 done... Make sure to take 4-5 minutes to figure out what bands/weight to start your 20 reps at...
WORKOUT:
Alternating DB Snatches (50#/70#)
Box Jump (20"/24")
12-10-8-6-4-2
(8 minutes... GO FAST!)
We may have to run two heats on this one since we only have two 50/70 pound DBs...
POST WOD:
Mess around on the GHD machine for 10 minutes... Try to complete 8-10 Glute Ham Raises depending on class sizes...
POST YOUR CHIN UP BREAKDOWN, YOUR WOD TIME & YOUR THOUGHTS ON THE GHD TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
20 comments:
Weighted Chinups
15x5
20X5
20x5
25x3
25x2
WOD: 4:51 Rx'd
Chest-to-bar pullups:
4 sets of 3, bodyweight
2 sets of 3 + 1 set of 2 w/blue band
WOD: DNF Rx'd (finished @ 6 box jumps)
Chin-ups: 8:20 (10,15,25#)
5:18 Rx'd
Brendan
Kim Z
5:50 (black band)
6:37 (35#)
5x @ 53
3x @ 70# for the rest
4:46 rxd
mario
5'4'4'4'3 @ 15#
5:38 @ 50#
Dave
Tom 3:42 Rx'd
Tom 26#/35#/53#
3:42 Rx'd
5# for all 20 pull ups
7:06 Rx'd
5,3,3,3,3,3 strict pull ups in 3:51
5:32 30# DB
2 sets of 3 purple band, the rest on blue band
5:23, 36#
Sets of 3 w/blue band
4:40 w/ 30#
Jill
53# for first 5. 70# for rest.
3:53 rxd
4 sets of 5 CTB bodyweight
6:59 60#
John
3 Reps x 6, 2 x 1, 1 x1 / med blk band
5:18 25#
Forgot to comment on trying the GHD...ouch! But in a good way. I hope we use it more often.
10 @ 53#, 3 @ 35#
5:41 @ 60#
7x3@ 70#
7:19 @ 70#
Roger said
used black band for pull ups 5 sets of 5
7:15 with step ups #60 snatches
5:22 rx
pullups 10 with skinny blue and 10 with skinny purple
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