Body weight and then heavy weight. Remember this past Tuesday when we had a two-part WOD with single movements in each part: Row -then- power snatch. Similarly, today we have another- but it features some decidedly different movements: pull ups and atlas stones. Clearly, we do pull ups enough that you might have an idea how this is going to go! It’ll feel great for a few sets when there’s lots of rest- then it will get overwhelmingly tough. Then it will be over and you’ll start telling yourself you could have, should have done more. So don’t give up on yourself… do more when there’s still time!
Atlas stones are going to be approached a bit differently. We don’t do them often in group WODs… despite the fact that they decorate our “front year.” Since you probably haven’t spent much time with them- spend sufficient time and focus working on the details today. If you are rather new to them- let today be more about gaining some experience and learning how the “ball bounces” so to speak. Keep every rep “clean” and maintain your attention.
Friday’s WOD at 7 and 9am, 3 and 5pm
Death by Pull Ups in Increasing 5 Seconds Bouts
Every minute on the minute for 12 minutes do as many pull ups as possible in:
5 seconds and then take a 55 second break,
10 seconds and then take a 50 second break,
Continue this pattern, the last round will be:
60 seconds of pull ups. Count total number of reps completed.
Athletes CAN rest during work bouts but may not work during rest bouts.
Post total number of reps completed to chalkboard/journals
Atlas Stone Ground to Table and Overs, 4 reps per set- not for time
Including warm up, complete 6 total sets (AHAP)
Post total number of reps completed at heaviest load