04/24/2021
Gymnastic Pulls (Max reps)
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Metcon (AMRAP – Rounds and Reps)
Partner WOD!
15 MIN amrap
50 Wallballs
50 Calories
50 Snatches GTO Rx 95/65 Rx+ 115/75
50 Calories
50 Box-over Burpees
50 Calories
Rx+ Echo Bike
1 person works while the other rests
Metcon (AMRAP – Reps)
Pushup Challenge
Rx Accumulate 75 Pushups
Rx+ Accumulate 75 Plyo-pushups
See demo below
Opt. 2 Skill development
Opt. 3 Pushup- Challenge