Strength/Skill:
4xME Unbroken Strict Pullups
-If you know your first set is less than five reps, use a band or you’ll miss the stimulus of the skill work
-Rest 2 min between sets
Metcon:
10-8-6-4-2
Devils Press 50/35lbs
5-4-3-2-1
Wall Walks
Accessory Work:
Deficit snatch grip deadlift (4RM)
-
Work up to a heavy 4 rep for the day then 2 drop sets at 90% and 85% of that 4 rep max
Mobility:
3 min Lacrosse Rear Delt Smash, per side
You must login above to log your score
Amelia Bloch
9:58 25# db
Rxd the wall walks consistently for the first time ever. WOO. Graduated from the green band to the blue band for pull ups!
6
1
You are awesome!
Barb :)
12:40 25#
Got both of my feet to stick to the wall for the first time…progress!
Pull-ups-2 black bands 9,7,6,6
3
0
Brandon Larsen
6:59
12-10-9-9 SPU … Jamie wasn’t impressed with the “strictness” of my pull ups 🤣🤣🤣
18
0
Jenny Wesolowski
12:37 RX
8,7,6,4 with skinny blue band (less help than previous weeks). Almost died going RX, but didn’t! Snatch deficit deads up to 135#
14
0
Theresa Rosenquist
Present!
Pull-ups: 4/4/4/3/10” hold + 25 AMSU -> WOD: 9:20 -> went back up the DP ladder until Sam & Alex were done (12:??), DP@#20s/HSH@30-35” -> v-ups. Abs post.
13
0