09/30/2020
Gymnastic Pulls (Sets x 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 (Time)
"Boat Load"
For Time:
For Time:
250 m. row/run
8 Cleans
250 m. row/run
6 Cleans
250 m. row/run
4 Cleans
250 m. row/run
2 Cleans
Rx 95/65 Power
Rx+ Squat Cleans
8 Cleans 95/75
6 Cleans 135/95
4 Cleans 185/115
2 Cleans 205/135
Opt. 2 Progress through a group of sets x reps on the pullup chart above
Opt. 3 Gymnastic Challenge