Back to All Events

Wednesday November 26, 2014

Wednesday

15 minutes for strength. Start no later than 10 after.
Strength:
Split Jerk ...
5 x 2

Skill: 10 minutes for skill. Start no later than 25 after.
Competition:
Set 1: 5 strict pull-ups, 10 kipping or butterfly (UNBROKEN)
Set 2: 3 strict pull-ups, 12 kipping or butterfly (UNBROKEN)
Set 3: 1 strict pull-up, 15 kipping or butterfly (UNBROKEN)

General Fitness:
Skill:
Do same sets as Competition. If you can't do the kipping sets unbroken then do max effort for each set. Try to get as close to the Competition sets as possible.
- Use bands for the strict pull-ups if needed. DO NOT kip with the bands. Start from a dead hang.

Beginner:
Skill:
3 sets of Max Effort STRICT pull-ups. Work from a dead hang, no bouncing out of the bottom or using your lower body to help get your chin past the pull-up bar.

Wod:
Competition:
For Time
3 Rounds
20 Overhead Walking Lunge Steps 135/95
20 Box Jumps 24/20. **NO STEP UPS!!! JUMP UP AND STEP DOWN IS ALLOWED.

General Fitness:
Weights: 75/55
Box Jumps or Step Ups, we are encouraging jumping up onto the box but you have the choice

Beginner:
45/35 back rack walking lunges instead of Overhead lunges
Can do step ups instead of box jumps. 20/12

Earlier Event: November 25
Tuesday November 25, 2014
Later Event: November 27
Thanksgiving!!!!