REPEAT... Try to beat the reps you hit two weeks ago and hold longer too!
Check back on what you did two weeks ago by clicking HERE
STRENGTH ENDURANCE:
Perform a MAX REP set of STRICT Chest 2 Bar CHIN UPs (Underhanded)
(Rest 2 minutes)
Perform a MAX REP set of STRICT CHIN Above Bar CHIN UPs
(Rest 2 minutes... The GOAL is to beat the reps from your first set)
Perform a MAX TIME Chin Up HOLD
(As long as your arms are bent to 90 degrees OR LESS you can keep counting seconds... There will be a 2 minute time cutoff for this hold)
Do the EXACT SAME set up you had two weeks ago and just try to do more...
WORKOUT:
Complete as many rounds plus reps in 90 SECONDS of the following:
1 Box Jump (24"/30")(Stand FULLY on the box)
3 Burpees with a Lateral Line Jump between each rep (Use a seam on the floor)
5 Wall Ball Shots (20-25#/30-40#)(Just has to be heavier than you normally use)
REST 90 SECONDS
Repeat this work/rest cycle for FIVE TOTAL ROUNDS....
We will run heats of 6-8 athletes with a second wave starting as the first heat is resting if we need to...
Push hard, but keep a pace you know you can repeat consistently for all five rounds!
POST YOUR CHIN UP RESULTS AND INDIVIDUAL SCORES FOR EACH ROUND OF THE WORKOUT TO COMMENTS
10 comments:
Strict MU volume work every minute.. 22 total
Clean work... Still careful of back and knee position
Just 3 rds of the class WOD... Started to loose core position too much...
4 rds + 1, 4+3 and 4+4...
Have fun with this one :)
JVB
6 CTB, 5 chin up, 49 sec hold (1 more CTB and 6 sec longer on hold then 2 weeks ago)
2 + 4 WB, 2+1 WB, 2+1 burpee (x2), 2+1 box jump
Nasty!
17 CTB, 12 CU, 49sec hold
3+6
3+2
3+4
3+4
3+4
(40#)
10 CTB (matched), 9 CU (+1),
58 sec hold (+6 sec)
3+3
2+5
2+5
2+4
2+4
tried 20# but went to 14#
I liked those horizontal burpees... or were they flying push ups?
13 15 64 2pu better on each 4 sec better
3
2+ 7
2+ 5
2+ 4
2+ 4
2+ 3
Dave
11ctb, 7chins, :33hold
2+8 - 2+5 (30#wb)
12 ctb (+1), 12 chins (+4), :52 hold (-:03)
3+3, 3, 2+5, 2+5, 2+7 (30#)
Good job, JVB.
CTB - 2 unassisted, 2 w/ red band (matched last time)
Chin up - 3 unassisted, 4 w/ red band (matched last time)
22 second hold (plus 6 seconds)
20# ball:
3+1, 3, 2+3wb, 2+2wb, 2+2wb
-Katherine
16 C2B
14 chin ups
:42 hold
3 rds + 2
3 rds
2 rds + 4
2 rds + 6
3 rds
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