1.7.2016

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PC: Tyler Dalpiaz

Thursday night 7:45 PM Skills Class will be going over:
THE PULLUP
This isn’t just for those looking to learn how to do a pull-up for the first time. This is also for everyone else who is looking to become more efficient at the pull-up. We will go over the strict pull-up, kipping pull-up, butterfly pull-up, chest to bar pull-up, etc. There will be a WOD linked to this skill as well.

SWOD
Deadlift – Add 10# to your previous PR.
then 90% of that… That is your working max.
5@65% 5@75% 5+@85%

WOD

WORKOUT 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

*If you fail before 12 minutes then treat this WOD like a 12 minute AMRAP*

SPARTAN WOD OPTION
5 Rounds
Run 400 Meters or row 500 Meters
10 Strict Pullups
15 Plyo Pushups
20 Situps
25 second Plank hold
30 Meter Burpee broad Jumps

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