05/11/2022
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Open Gym! Come in make up a lift work on a skill or take on the workout of the day!
Metcon (AMRAP – Reps)
Day 21 Pull-up Challenge
-Tempo Pullups-
Perform 30 total pull-ups with a 3-5 sec. descent on each rep.
If you cannot maintain a 3-5 sec. descent scale back your pull-up
Last set will be a Max-Effort attempt with regular tempo.
Record total reps into Wodify as well as any relevant notes..
Opt.1 10×3
Opt.2 6×5
Metcon (Time)
For Time:
50 1-arm Snatches
50 Push-ups
50 Squats
50 Pushups
50 1-arm Snatches
50 1-arm Snatches
50 Push-ups
50 Squats
50 Pushups
50 1-arm Snatches
Every 3 minutes starting at 0:00
Run 200 m. Or row 250/200 m.
Rx 95/65
Rx+135/95
20 min cap