Dec 7 2021

Gymnastics Strength:

Record your best Weighted Strict Pull-up 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Take 10 mins to hit a 1RM.

This is a fun benchmark test to get athletes to work into today. We can give them some time to just hit quality singles as they work up to a 1RM weighted pull-up. Most will get there relatively quickly, but if they have just have them hit singles on the 1 min with a slight reduction in load.

Main WOD:

2 rounds for time of:

Run, 400 m

20/15 Strict Pull-ups

30 Air Squats

Run, 400 m

20 Toes-to-bars

30 Air Squats

L2: 15/10 Strict Pullups, 20 KTE

L1: 200m run/20 Ring Rows/20 Abmat Sit Ups

Competitor: 20 Alt Pistols instead of air squats/20/14 weight vest

Time domain: 13-20 mins (6:15-10 mins per round)

Time cap: 22 mins

Today, we are hitting some bodyweight focused conditioning work with the emphasis being pretty evenly spread across the workout. The runs should be smooth and steady at 85% or 5 km pace for the day, the gymnastics work should be broken up in quick short bites with short rest for those that typically struggle here and for those that are good with pull-ups and toes-to-bar we want to see going for as big of sets as possible.