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For those who are comfortable with Rx Chin-Ups:
1a) Build to a 1 RM Chin-Up
- Record your current body weight (for you personally), and the weight that you added to your body weight. Your "score" for this is the amount of weight you added to your body weight.
- Full ROM for a "Good Rep"!
1b) Complete up to 5 sets of 5 CrossOver Symmetry "ATYT"s, meaning perform 1 set of 5 "ATYT"s between Chin Up attempts, and if you get to 5 sets of the CrossOver Symmetry, then just focus on the Chin Ups after that.
For those who are working on getting their first Rx Chin-Up:
4 x 5 second Eccentric/Negative DB Curls to Reverse Curl
8 Seated, Double Banded, PVC Lat Pull Downs
8 Perfect Push Ups
Open WOD 12.1
Burpees to target (6" over your standing reach, ideally)
*We'll run 2 heats so you have a buddy counting for you (JUST GO!) and you don't have to worry about keeping track of where you are, how many you've done, etc.
Fitness Goal: 55+
Performance Goal: 90+
Competitor Goal: 110+