12/16/2020
Announcements
Open Gym during all Wednesday classes! Use this time to make up any missed lifts or WODs from earlier in the week, prep for the open or take on the workout of the day!
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
Opt.1 Complete a group of sets x reps on the pullup chart above
Opt. 2 Work on skill development for the gymnastic movements
Opt. 3 Max-Effort attempt
Opt. 2 Work on skill development for the gymnastic movements
Opt. 3 Max-Effort attempt
Metcon (Time)
0:00-4:00 X 4
20/14 Cal. row
15 HSPUs
15 Pullups/CTB
20/14 Cal. row
15 HSPUs
15 Pullups/CTB
Record your final round