Competitors, Week of 4/13/2015

For those of you who do not yet have a strict pull-up. You should be working towards that before attempting any other extra credit training. If you already have a strict pull-up, do not do the Strict Pull-Up work. If you are working on pull-ups and you don’t come on Thursday, make sure you make up the ring rows. Remember, you should always do the regular WOD and do extra credit only if you have extra time.

http://boxlifemagazine.com/training/conquering-your-first-strict-pull-up

Monday:
Strict Pull-Ups: Segmented Pull-Up 5×4
Barbell Assisted Pull-UP 3×6

Alternating EMOM 6 minutes:
5 unbroken muscle-ups (if you start failing to complete 5, do as many UB as possible)
15 burpees to plate

Tuesday:
10 Round:
Sprint 50 meters
Recovery jog 50 meters
Rest 1 minute
Goal is to maintain the same split for all 10 sprints +/- 3 seconds so don’t go all out on the first few rounds

Wednesday:
Strict pull-Ups: Dead Hang (just hang from the bar) 3x

1 Rep Max Overhead Squat

Friday:
Strict Pull-Ups: Segmented Pull-Up 5×4
Barbell Assisted Pull-UP 3×6

5×3 Weighted Ring Dips

Saturday:
Box Squat: 5×2 @ 55% of 1 RM + red bands (If you don’t know what this means, please don’t do this)

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