WODs
 | Tue, Jan 21 2014 |  |
| Back Squat Max | Strength Work - Strict Pullups | January 21, 2014 |
Back Squat Max
(Weight,  Main)
If you have not recorded a 1RM Back Squat in 30 days,
Find Your 1 Rep Max Back Squat
otherwise;
Perform today's programmed Strength WOD
Planned: Mon,Mar27,2017 Wed,Nov9,2016 Fri,Dec18,2015 Mon,Nov30,2015 Tue,Jan21,2014 Mon,Jul15,2013 Fri,Apr5,2013
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Strength Work - Strict Pullups
(Reps)
Accumulate 30 Strict PullUps within 15 minutes
Working sets should be 2-3 (scale so 3rd rep is HARD)
Scaling options
Jumping PullUps option:
--Start with box high enough for arms to be at 90 degree angle
--In squatting position with arms fully extended, pull from the bottom with as little leg assistance as possible.
--Once at a full stand, small jump to get to full flexion(chin over bar)
--slow negative back to bottom
Strict PullUps as possible
Weighted PullUps as need, finding your 3-rep Max Strict PullUp (extended start, full chin over bar, extended finish)
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January 21, 2014
(Time)
3 rounds for time:
20 Diamond Pushups
20 Alternating Kettle Bell Clean and Jerks 53/35
10 Burpees
1 Rope Climb
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