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Saturday April 21 2018

WOD:

Complete, Every 4 Minutes x 5 Sets:

From 0 – 4, complete:

Run 200m + 25 Pull-ups + 5 Clean & Jerks #135/95

From 4 – 8, complete:

Run 200m + 20 Pull-ups + 4 Clean & Jerks #185/125

From 8 – 12, complete:

Run 200m + 15 Chest to Bar Pull-ups + 3 Cleans & Jerks #205/135

From 12 – 16, complete: 

Run 200m + 10 Chest to Bar Pull-ups + 2 Clean & Jerks #225/145

From 16 to finish

Run 200m + 5 Bar Muscle Ups + 1 Clean & Jerk #245/160

FORMAT:

  • Run stays constant
  • Pull-up repetitions decrease while the difficulty of the movement increases
  • Clean & Jerk repetitions decrease while weight of the movement increases
  • Based on your capacity, scale the pull-up progression as need be.
    • If you cannot complete Chest to Bar Pull-ups and not Bar Muscle Ups, continue completing Chest to Bar Pull-ups in place of Bar Muscle Ups.
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