WOD 10/29/12


WOD 10/29/12

15 min to explore a one handed pull-up.
Scale from hardest to easier like this:
Assisted – where one arm is the main puller other arm is pulling from lower leverage like one ring lower than the other.
1/2 – ROM pulling with one arm half way
Uneven – wherre one hand is on ring or bar other hand asisting in pull on pulling wrist.
Close Grip Pull-up –
Strict Pull-up – with both arms
Half – strict pull-up halfway rom
Jack knife – place feet on box where str8 armed at bottom you are piked in L-position.
One arm rows on rings.

21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Wall Ball Throws 20/14 to 10/8′ targets

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7 Responses

  1. Blue Man

    Did this at home but substituted thrusters with 25 lb dumbbell for wall balls.

    0:00 RX (clock was flashing 12:00 when I started and was flashing 12:00 when I was done…pure AWESOMENESS or a direct effect from Sandy?!?!)