Skill/Strength
With a running clock…
1 min AMRAP – The most difficult pull-up variety you can successfully do
1 min AMRAP – The second most difficult
1 min AMRAP – The third most difficult
For example – Min 1 – Strict Chest to Bar – Min 2 – Strict Pull-ups – Min 3 – Kipping Chest to bar
- Use an external load if necessary and use ring rows as well. Do not use bands today. If hanging on the rig in your wheelhouse just yet, then use the rings for the entire 3 minutes and decrease the degree of backward lean from minute to minute.
WOD
10 min AMRAP
10 Power Cleans (135/95) Rx+ 155/105
10 Toes To Bar
—5 min Rest—
Tabata AbMat Sit-Ups with Wall Touch
For the Sit-Ups today, athletes will set up with their toes touching the wall so that they must touch the wall with their hands to complete a rep. This will ensure that athletes actually complete the entire range of motion.