WOD for Tuesday, Nov 11, 2014

Skill: Pull-up

Progressions:

  1. Ring row / rows with rope
  2. Negative pull-up
  3. Chin-up (underhand grip)
  4. Pull-up (overhand grip)
  5. L-pull-up

No kipping. Use the 5×10 table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

If you have spare time between this and the metcon, do some static holds chin over the bar.

DUs, MUs, HSPUs and V-ups

5 rounds for time:

  • 25 DU
  • 5 Bar MU

Rest 2 minutes

5 rounds for time:

  • 6 Handstand push-ups
  • 9 V-ups

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