WOD Blog
 | Fri, Oct 12 2018 |  |
| Friday 12 October 2018 | Pull Up Progression Day 20 |
Friday 12 October 2018
(Reps, Rx+)
15 min amrap of:
Run 1600 M
remainder of time:
8 Pull ups
10 KB Snatch (53/35)(+70/53)
rest 5 minutes
10 min amrap of:
2 MU
50m Farmers carry (53/35)(+70/53)
10 box jumps
| 0% |  | |  | 0% |
| 1st | 151 | Kelley M Fri, Oct 12, 2018 | | 2nd | 134 | Samantha Sy Fri, Oct 12, 2018 | | 3rd | 122 | Alice Fri, Oct 12, 2018 | | 1st | 135 | Ben Bar Fri, Oct 12, 2018 | | 2nd | 118 | Nilsson Fri, Oct 12, 2018 |
| Jason W | 126 | J-bmu | | Joel | 96 | Pu dip | | Bill | 114 | Mod | | Jason M | 174 | Mod | | Jason C | 139 | Mod | | Ericka | 106 | Rr dip | | Crystal | 100 | Rr dip | | Kelley M | 151 | Pu dip | | Joe V | 130 | Pu dip | | Charlie E | 152 | Bmu | | Katherine | 218 | 800 m run/rr dip | | Scott H | 139 | Pu dip | | Nilsson | 118 | Pu dip | | Woody | 146 | Bmu | | Bryan | 99 Rx+ | | | Caroline | 102 | Not Rx | | Jake L | 124 | BMU | | jamey | 93 | Pu/Dip | | Alex H | 182 Rx | | | Codey | 152 Rx+ | | | Samantha Sy | 134 | Pu/dip | | Kristie R | 70 | 1st Mile Run! | | Matt S | 101 | J-BMU | | Lisa Y | 70 | 1st Mile Run! | | Alice | 122 | Not Rx | | Ben Bar | 135 | Not Rx | | James Ca | 161 Rx | |
|
Pull Up Progression Day 20
(Check In)
Max Effort Pull up
Then:
3 Sets of 3 / 2 / 1 Box Assisted pull ups. (Set up like a jumping pull up, triceps parallel to the floor. Bend knees to full arm extension. Use leg assistance as needed to get chin over the bar.
2 Sets of 1 / 2 / 1 Partial Pull Up( From the top) Use same set up. Start with chin over the bar. gradually lower until triceps are parallel to the floor then pull buck to chin over the bar.
2 Sets 1 / 2 / 3 / 2 / 1 of Hanging Straight Leg Raises
| 0% | | | | 0% |
|
