Wed – 11/13/2013

WOD

1) In six attempts or less, find your 1-RM Strict Weighted Pull-Up
-If you don’t have unassisted pullups, find out how much assistance you need to do one strict pullup.
-Rest at least 2 minutes between attempts, and spend that time working on hip mobility.

2) 10 min AMRAP:
Pull-Up Complex (2 Strict + 4 Kipping Chest-to-Bar + 6 Kipping)
Run 200 Meters
Dress warm. If you can’t complete the complex as prescribed (without assistance), perform 8 assisted strict pullups.

Competition Training

1) Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Sets 4-8 – 5 reps @ 75%
Rest 2 minutes between sets.

2) Tall Snatch 5X2
Work up to a heavy double, then hit 5 sets

3A) Stationary Dips 3X15-20 reps
Rest 45 seconds. Add weight if you can make all 20 reps at bodyweight
3B) Snatch Pull 3X3@100% of 1RM Snatch
Rest 45 seconds
3C) GHD Sit-Ups 3X15-20 reps
Rest 45 seconds