Skill6 rounds:
2 tempo strict pull ups
3-8 regular strict pull upsTempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom.Rest about 90 seconds between roundsScale the difficulty so that you can complete 3-8 strict pull ups without coming off the bar immediately after your 2 tempo strict pull ups. Try to get 1 or 2 more pull ups per set than you did 2 weeks ago.Record the total number of regular (not tempo) strict pull ups that you complete across all 6 rounds.
Workout of the DayAMRAP in 6 minutes:
16 box jump overs
16 alternating dumbbell power snatchesRest 2 minutesAMRAP in 6 minutes:
20/16 calories
16 alternating dumbbell power snatchesUse a dumbbell weight that you’re comfortable getting a decently high total rep count on. Stay focused on your footwork on the box jumps, and push the pace on the machine. You’ll be recording two separate scores of rounds and reps today.standard: 20/12 inch box, 35/20 pound DB
rx and sport: 24/20 inch box, 50/35 pound DB
metcon: 6:00 on, 2:00 off, 6:00 on