May 13, 2022

Friday, May 13:

"What in Tarnation"

FT: Pull-ups, Box Jump Overs, Burpees, and Overhead Squats

For time:

50 Pull-ups

40 Box Jump Overs, 24/20 in

30 Burpees

20 Overhead Squats, 135/95 lbs

30 Burpees

40 Box Jump Overs, 24/20 in

50 Pull-ups

Time domain: 15-20 mins

Time cap: 25 mins

This workout is a down and back chipper with an emphasis on pull-up volume. The box jump overs and burpees should stay more steady state to allow us to hit the overhead squats in 2-3 sets with a smooth effort and good form. On the way back up, push the pace a bit more on the burpees and box jump overs because we know one way or another the muscular fatigue will set in on the pull-ups and most athletes will have to slow down.

Competitor: 165/110

L2: For time:

40 Pull-ups

30 Box Jump Overs, 24/20 in

20 Burpees

20 Overhead Squats, 95/65 lbs

20 Burpees

30 Box Jump Overs, 24/20 in

40 Pull-ups

L1: For time:

20 Banded Strict Pull-ups

30 Alternating Box Step-ups, 24/20 in

20 Burpees 20 Overhead Squats, 45/35 lbs

20 Burpees

30 Alternating Box Step-ups, 24/20 in

20 Banded Strict Pull-up