LIFT:
PUSH JERK
2 REPS EVERY 60 SECONDS
FOR 8 MINUTES TOTAL
METCON:
100 PULL UPS
100 SIT UPS
100 PUSH UPS
100 AIR SQUAT
IF YOU HAVE NOT DONE PULL UPS IN A WHILE, DO MOST OF THEM ON THE RINGS OR USE A STRONG BAND.
DO NOT DO 100 PULL UPS ON THE BAR WITH NO BAND OR A SKINNY ONE IF YOU HAVE NOT DONE PULL UPS IN A BIT.
***NOW HERE’S HOW YOU DO THIS WORKOUT, YOU MUST FINISH THE EXERCISES IN ORDER BEFORE YOU MOVE ON WITH THE WOD.
TRY AND COMPLETE AS MANY REPS OF THE EXERCISE AS YOU CAN BEFORE SWITCHING TO A MODIFICATION, FOR EXAMPLE:
LETS SAY YOU CAN GET 14 PULL UPS WITHOUT A BAND, THEN DO AS MANY AS YOU CAN WITH NO BAND TO START, LET’S SAY IT’S 14, THEN ADD A BAND AND GET AS MANY AS YOU CAN AGAIN. LET’S SAY WITH THE BAND YOU GET ANOTHER 14. NOW YOU HAVE 28, ADD ANOTHER BAND AND THEN AGAIN GET AS MANY AS YOU CAN, AND SO ON AND SO ON. IN OTHER WORDS, DON’T DO 5 PULL UPS FOR 10 MINUTES TILL YOU HIT 100.
SAME THING WITH THE OTHER EXERCISES, AS MANY REPS AS POSSIBLE THEN MODIFICATION AND THEN MOD MORE.
TRY AND FINISH THE WORKOUT IN AROUND 13-17 MINUTES.
REMEMBER, IT’S MUCH MORE IMPORTANT TO DO THE WORKOUTS FAST WITH LIMITED REST THAN IT IS TO SIT THERE FOR 30 MINUTES AND TRY AND CHIP AWAY WITH SMALL NUMBERS.***