10.11.201212

Lurong Living Paleo Challenge WOD #2

  • Men’s Rx- 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
  • Men’s Scaled – Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap
  • Women’s Rx – 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
  • Women’s Scaled- Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap

  • Athletes have 6 UNBROKEN attempts to complete as many reps as possible of Max Pull Ups, within the 8 minute time cap. The end of an attempt is defined by letting go of the bar. Each time you let go of the bar it counts as an attempt. You can choose from either: Dead-hangs, Butterfly, or Kipping Pull Ups.
  • As long the athlete’s arms are fully extended in the hang position and the chin clears the horizontal plane of the bar, it’s a good rep.
  • If for some reason an athlete starts without a band, but cannot complete the workout as RX’D. Then he/she can go to banded Pull Ups, however, now the workout is considered scaled. Choose wisely!

  • Athletes must complete as many reps as possible of Pull Ups in 8 minutes. You can choose from either Banded Dead-hangs or Kipping Pull Ups.
  • As long the athlete’s arms are fully extended in the hang position and the chin clears the horizontal plane of the bar, it’s a good rep.
  • Athletes can use any resistance band as desired up to 2 1/2 inches. For scoring purposes, every second counts, so choose accordingly. If for some reason an athlete starts without a band, but cannot complete the workout as RX’D. Then he/she can go onto banded Pull Ups, but the workout is now considered Scaled.

THEN:

12 Minute AMRAP

10 Power Cleans 95/65

10 Bar Facing Burpees

10 Situps

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