WOD and Weekly Preview: Monday, March 24, 2014

(A) Four-Phase Static Pull-Ups 3x5

Do each pull-up as follows:

  • Phase 1: Start in a dead-hang pull-up w/ shoulders protracted
  • Phase 2: Retract the shoulders/pinch shoulder blades
  • Phase 3: Pull-up as high as possible w/o a kip
  • Phase 4: Descend under control and then return to Phase 1

(B) Pull Up Chin Hold to Negative Pull-Up 3x5 (or 5x3 if necessary)

  • 5 second hold with chest on bar, palms out (no chin up holds today)
  • Slow, 3 second descent
  • Return to top

(C) Each Set for Time:

  • 11 Thrusters 95/65, 22 American KB Swings 1.5/1 Pood
  • REST
  • 9 Thrusters 125/85, 18 Russian Swings 2.0/1.5 Pood
  • REST
  • 7 Thrusters 135/95, 14 American Swings 1.5/1.0 Pood
  • REST
  • 5 Thrusters 145/105, 10 Russian Swings 2.0/1.0 Pood
  • REST
  • 3 Thrusters 155/115, 6 American Swings 1.5/1.0
  • REST and move on to Part (D)...

(D) Unbroken Thrusters

Attempt 21 Unbroken Thrusters @ 95/65. The set ends when you stop.

(E) Cooldown: 800m Jog

Week of CrossFit Open 14.5