THURSDAY, OCTOBER 11TH 2018

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Ryan Barlow | October 10, 2018 | no comments |

A) METCON (FOR REPS)

4 Rounds (24min. Total):

Min 1: Max Bench Press (185/95)
Min 2: 200m Run
Min 3: Max Pull-Ups
Min 4: Max Bench Press (185/95)
Min 5: 60 Double-Unders
Min 6: Max Pull-Ups

Your score is your total number of Bench Press + Pull-Ups. The mono structural pieces (running and jump-rope) are just there to keep the heart rate up and let your muscles recover between max-effort sets of push (bench press) and pull (pull-ups). Pull-Ups can be kipping, butterfly, or strict, but must be unsupported in order to “Rx” this WOD.

MRx: BP (135/65)
S1: BP (135/65), Banded Pull-Ups, Max DU Attempts
S2/MS: BP (95/45), Jumping Pull-Ups w/ SLOW Decent (Negative Pull-Ups), 100m Run, 60 Single-Unders or 5-8 DU attempts*

*Make sure you get off the Bench Press with 10 seconds or so to spare as you are going to have to move FAST on the 200m Runs to make it back into the gym in order to start your Pull-Ups on time. If you do not have Double-Unders yet, use this workout to practice the movement under fatigue

B) ACCESSORY WORK (FOR REPS)

10min. to get as far as possible up the ladder…

10-20-30-40-50
Russian KBS (70/53)
Push-Ups

S1/MRx: KBS (53/35)
S2/MS: KBS (35/26), Knee Push-Ups

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