11 Jan 19

Metcon (AMRAP – Reps)
3 Rounds
10 Monster Walk Steps, each way
10 Superman Holds w/ PVC or Bar raised above back
10 V-Ups or :30 Sec Hollow Hold

10 min time cap

Then Run 400M or Row 500M or 25/20 Cals on AB

Pull Up Holds (EMOM5)
We want a pronated grip here. However, if you can not hold yourself in the top position of the pull up for 15 seconds in the pronated position, then use the supinated grip until you build your hold times up.

Hold at the top of the pull up for as long as you possibly can.
Then, without dropping off the bar, lower yourself to a full hang position and hold yourself as long as you possibly can in the bottom position.

Your time is the total of the holds but please note the top and bottom times separately in your notes.

Record your best time but note as many as you attempt.

If you have a good pull up…try…
EMOM5
1 Strict Pull Up + 1 Kipping Pull Up + 1 Chest to Bar Pull Up
Metcon (Time)
3 Rounds

15 1-Arm DB Snatch (50,35) (Alt. BOTH R & L)
12 1-Arm OH DB Squats (50,35) (Alt.)
9 25′ Sprints (Hands and feet must pass over line and touch ground at every turn)

Scaled

15 1-Arm DB Snatch (35,20) (Alt. BOTH R & L)
12 1-Arm OH DB Squats (35,20) (Alt.) or Goblet Squats
9 25′ Sprints (Hands and feet must pass over line and touch ground at every turn)

Leave a Reply

Your email address will not be published. Required fields are marked *