Friday, October 25th

 In Workout of the Day

Main – WOD

Weighted Pull-ups

15 minutes to establish 1-RM weighted strict pull-up. Spend 6-8 sets warming up before beginning your 1-RM attempts.

If you are unable to perform a strict pull-up:
5 sets max strict pull-ups using an band for assistance. 2 minute rest between sets.

Bear Claw (Time)

Rx = HSPU against wall with head to ground with elbows fully extending between reps

Rx+ = Deficit HSPU

*May also use the length of the black mat for the bear crawls (from one end of the rig to the other = 1 length of the turf)
5 Bear Crawls Down and Back on Turf
15 HSPU
4 Bear Crawls
12 HSPU
3 Bear Crawls
9 HSPU
2 Bear Crawls
6 HSPU
1 Bear Crawl
3 HSPU

Cool Down

Accumulate 5 weighted Pistols with each leg

Recent Posts