WOD: Saturday, January 24, 2015

(A) Soft Tissue (10 min)

(B) GymNASTY Mobility (10 min)

(C) Weighted Pull Up (12 min)

  • Advanced: Find a 3RM ... if dip belts are missing, look upstairs and in the buckets
  • Intermediate:
    • Either join novice athletes in workshop OR
    • 6x5 Strict Pull Ups or Controlled negative pull-ups
  • Novice: Pull Up, Kipping Pull Up Workshop

(D) Thrusters and Pull Ups (20 minutes, including set-up)

  • 2x (6 Thrusters 95/65 + Max Presses), 5 strict Pull-Ups (Sub: strict banded pull up/chin up)
  • 2x (12 Thrusters 105/70 + Max Push Presses), 10 Kipping Pull-Ups (Sub: strict banded)
  • 1x 18 Thrusters 115/75 + Max Continuous Kipping Pull-Ups (Set ends when flow breaks)

(E) Max Rep Back Squats (20 minutes)

  • 3x Max Reps @ 83%

(F) Max Rep Bent Over Barbell Rows

  • 4-6 x Max Reps
  • Choose a weight that will allow you to do between 10-20 reps without breaking form

(G) Time permitting or after class

  • 3x20-30 Reverse Hypers (off bench) alternating with sets of
  • 3x20-30 Hollow Rocks

Jess. Superwoman. Photo by Cindy Lee