02/12/2021
Gymnastic Pulls (Test a group of sets and 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 – Reps)
2 Rounds:
2 min AMRAP:
10 KB Swings
15 alt. V-ups
+ ME Pull-ups/CTB
-Rest 2 mins-
then…
2 min AMRAP:
10 KB Swings
15 alt. V-ups
+ME Thrusters
Rx Empty Barbell
Rx+ 95/65
For this WOD we are tracking Pullups and Thrusters
Opt.2 Complete a group of sets and reps off of the gymnastic chart
Opt. 3 Gymnastic Skill progressions